🧊🔥 Should You Ice or Heat a Sprained Ankle?

Meta: Not sure whether to ice or heat your sprained ankle? Learn when to use each method for optimal recovery based on medical evidence and expert advice.

⚠️ Understanding the Injury

A sprained ankle is an injury to the ligaments, often caused by twisting or rolling the ankle. This leads to inflammation, pain, and swelling—your body’s natural response to trauma.

🧊 When to Use Ice

Ice is ideal for the initial 48–72 hours after injury to reduce inflammation and numb pain.

• Benefits: Reduces swelling, numbs pain, controls bruising
• How to Use: Apply for 15–20 minutes every 2–3 hours. Use a cloth barrier to protect skin.

🔥 When to Use Heat

Heat should be used after the acute phase (typically after 72 hours) when swelling has decreased and mobility work begins.

• Benefits: Relaxes muscles, improves blood flow, supports tissue healing
• How to Use: Apply for 15–20 minutes before rehab exercises. Never use heat on a swollen ankle.

📊 Ice vs. Heat Comparison

🧠 Key Takeaways

• Use ice for the first 48–72 hours to reduce inflammation.
• Switch to heat after swelling decreases to support mobility and healing.
• Always monitor skin and symptoms to avoid overuse or adverse effects.

📚 References

• Bleakley CM et al. “The use of ice in the treatment of acute soft-tissue injury: a systematic review.” Am J Sports Med, 2004.
• Hubbard TJ, Denegar CR. “Does cryotherapy improve outcomes with soft tissue injury?” J Athl Train, 2004.
• Wilk KE et al. “Rehabilitation of the injured athlete.” Clin Sports Med, 2004.