By the Ima Wellness team · Updated 27 September 2026 · 3 min read
The short answer
Use cold for a fresh injury with swelling, such as a twisted ankle, for the first day or two. Use heat for stiffness, tight muscles and period cramps. Wrap both in a cloth, use for 15 to 20 minutes, and never sleep on a heating pad.
Use cold for a fresh injury with swelling, such as a twisted ankle, for the first day or two. Use heat for stiffness, tight muscles and period cramps. Wrap both in a cloth, use for 15 to 20 minutes, and never sleep on a heating pad.
Use cold for
- A new sprain, knock or strain with swelling, in the first 24 to 48 hours.
- Wrap ice or frozen peas in a thin cloth, 15 minutes at a time.
Use heat for
- Stiff, tight muscles in the neck, shoulders and back.
- Period cramps.
- Morning joint stiffness.
- A covered hot-water bag or warm shower, 15 to 20 minutes.
Safety
- Never put ice or a hot bag directly on skin.
- Be extra careful if you have diabetes or reduced sensation.
- Don't use heat on a fresh, swollen injury.
- See a doctor if you can't bear weight or the area looks deformed.
Massage and injuries
Don't book a massage on a fresh injury. For everyday stiffness, a warm Potli massage combines heat and pressure beautifully.
Please read: this article is general information about massage and everyday wellbeing. It is not medical advice. If you have pain that is sharp, getting worse, or comes with numbness, tingling, weakness or fever, see a doctor first.
Book a calm hour at home
Women therapists, a published menu, and payment on UPI after the session.
Book on WhatsAppQuestions women ask
Should I use heat or ice for back pain?
Heat usually helps everyday back stiffness. Use cold only for a fresh injury with swelling.
How long should I use a hot-water bag?
About 15 to 20 minutes, wrapped in a cloth, and never while sleeping.
