When you twist an ankle, pull a muscle, or feel sore after a padel match, the big question is: should you use ice or heat? Both options can help relieve pain, but knowing when to use each can make a big difference in how fast you recover.
Ice First: Best for New or Acute Injuries
If you just got hurt, such as a sprain, strain, or swelling, ice is your best choice. Cold therapy, also called cryotherapy, works by constricting blood vessels and reducing inflammation. This slows blood flow to the injured area and helps limit bruising and swelling.
Use ice for:
- A sprained ankle from a sudden stop
- A muscle strain during a padel smash
- Swollen joints after intense play
- Tip: Apply ice for 15 to 20 minutes every 2 to 3 hours during the first 48 to 72 hours after injury. Always wrap the ice in a towel to protect your skin.
Heat Later: Great for Stiffness and Long-Term Aches
Once the swelling has gone down and the injury is no longer fresh, heat can help relax tight muscles and improve flexibility. It boosts blood flow, which helps deliver nutrients to tissues and supports healing.
Use heat for:
- Chronic pain like tennis elbow or lower back tightness
- Stiff muscles before a padel match
- Ongoing aches from previous injuries
- Tip: Use a heating pad or warm towel for 15 to 20 minutes, especially before stretching or activity.
What About Soreness?
If you feel sore after a match but don’t have a clear injury, both ice and heat can help. Use ice if there’s swelling. Use heat if you feel stiff. Try both and go with what feels best.
Final Thoughts
Choosing between ice and heat depends on the type and timing of your padel injury. Ice is best for fresh injuries, while heat works well for stiffness and lingering pain. Using the right method helps you recover faster and get back on court with confidence.
References:
https://health.clevelandclinic.org/should-you-use-ice-or-heat-for-pain-infographic
