Should I Put Heat On It?

Here's a question that pops up all the time: “Should I use heat for my injury?” 

Just like icing, applying heat has been a go-to remedy for aches, pains, and injuries for decades. But is it always the right choice? When should you reach for a hot water bottle instead of an ice pack? Let’s break it down.

What Does Heat Do?

Heat therapy, also known as thermotherapy, works by increasing blood flow to the area where it’s applied. This happens because heat causes blood vessels to dilate (widen), allowing more oxygen and nutrients to reach the tissues. It also helps to relax muscles, reduce stiffness, and improve mobility.

Unlike ice, which is typically used to reduce pain and inflammation, heat is more about soothing and relaxing tissues. It’s why people instinctively reach for a hot bath or heating pad when they feel stiff or sore.

When is Heat Helpful?

Heat can be an excellent tool for managing certain types of pain and discomfort. Here are the key situations where applying heat is beneficial:

Chronic Pain & Stiffness

If you’ve got ongoing aches and pains – think arthritis, lower back pain, or old injuries that flare up now and again – heat can work wonders. It helps by increasing circulation, which brings nutrients and oxygen to the area, promoting healing and reducing stiffness.

Good for:

• Chronic joint pain (e.g., arthritis)

• Muscle tightness and stiffness

• Lower back pain

• Neck pain and tension headaches

Muscle Soreness & DOMS

Ever smashed a workout and woken up the next day feeling like you’ve been hit by a bus? That’s Delayed Onset Muscle Soreness (DOMS). Heat can help by improving circulation and promoting muscle relaxation.

Good for:

• Post-exercise soreness

• Muscle tightness after training

  
  

Pre-Activity Warm-Up

Applying heat before exercise or activity can be helpful, especially if you have a history of stiffness or injuries. It gets the blood flowing and helps improve tissue elasticity, reducing the risk of pulling a muscle.

Good for:

• Warming up stiff joints before training

• Loosening tight muscles before activity

  
  

When Should You Avoid Heat?

While heat can be great, there are times when it’s absolutely the wrong choice. Applying heat in the wrong situations can make things worse, so be mindful of these scenarios:

Acute Injuries (First 48 Hours)

If you’ve just rolled your ankle, tweaked your knee, or pulled a muscle, heat is NOT your friend. In the early stages of an injury, inflammation and swelling are your body’s natural response, and adding heat will only increase blood flow and worsen swelling.

Avoid heat if:

• You’ve just sprained or strained something

• The area is swollen, red, or feels warm to the touch

• There’s significant bruising or suspected internal bleeding

  
  

Open Wounds or Infections

If you have a cut, wound, or signs of infection (like redness, pus, or warmth), adding heat can accelerate bacterial growth and make things worse.

Avoid heat if:

• The skin is broken or infected

• There’s any sign of an open wound

  
  

Nerve Pain or Numbness

If you have conditions affecting nerve function, such as diabetic neuropathy or sciatica, be cautious with heat. Applying heat to numb or tingling areas may not provide relief and could increase discomfort.

Avoid heat if:

• You have reduced sensation in the area

• The pain is nerve-related and not muscular

  
  

How to Use Heat Safely

If you’ve decided heat is the right option, here are some tips to make sure you use it effectively:

• Use Moist Heat When Possible – Moist heat (like a warm towel or a hot bath) tends to be more effective than dry heat (like an electric heating pad) as it penetrates tissues more deeply.

• 20-Minute Rule – Apply heat for around 15-20 minutes at a time. Avoid prolonged exposure, as this can lead to overheating or even burns.

• Layer Up – Don’t place a heat source directly on your skin; always use a towel or layer of clothing as a barrier.

• Avoid Falling Asleep – It sounds obvious, but many people doze off with a heating pad on, which can lead to burns or excessive heat exposure.

  
  

What About Deep Heat Creams and Sprays?

Many people turn to products like Deep Heat cream or muscle rubs, expecting them to provide the same benefits as actual heat therapy. However, these creams don’t actually change the temperature of your muscles or joints.

Instead, they create a warming sensation on the skin due to ingredients like menthol and methyl salicylate. This sensation can trick your nervous system into perceiving warmth, but it doesn’t increase circulation or relax muscles in the same way as genuine heat therapy.

That’s not to say these products don’t have their place – they can still provide a temporary soothing effect and mild pain relief. But if you’re looking for the deeper benefits of heat therapy, you’re better off using a proper heat source like a hot water bottle, heating pad, or warm bath.

Good for:

• Providing a temporary warm sensation

• Mild pain relief through counter-irritation

Not a substitute for actual heat therapy

Heat vs. Ice: Which One Should You Choose?

A simple way to decide:

• If it’s a fresh injury (swollen, inflamed, painful) → ICE

• If it’s an old injury, stiffness, or muscle tightness → HEAT

  
  

That said, there are times when alternating between the two – known as contrast therapy – can be beneficial. This involves using ice to reduce initial inflammation, then switching to heat later to encourage blood flow and recovery.

Final Thoughts

Heat can be a fantastic tool when used correctly. It’s ideal for muscle tightness, chronic pain, and warming up before activity. However, if you’ve just injured yourself, or there’s swelling, infection, or numbness, skip the heat and consider ice or other treatments instead.

If you’re unsure, or if pain persists, it’s always best to seek professional advice. Not sure what’s best for your injury? Drop me a message, and let’s get you sorted!

If you found this article interesting you might also find my related article 'Should I Ice It?' interesting too.