18/06/2026
❄️ Why We Recommend Ice After Your Appointment at Backman Clinic ❄️
One of the most common questions I get asked after an appointment is:
“Should I use heat or ice?”
In most cases following an adjustment or manual therapy session, ice is the better option for the first 24 to 48 hours.
When an area has been injured, strained, or has been holding tension for a long period of time, there is often underlying inflammation present. Ice helps calm this process by reducing inflammation, controlling swelling, and helping to ease discomfort naturally.
Heat can feel good temporarily, but applying heat too soon may increase blood flow to an already irritated area, potentially leading to more inflammation and soreness. This is why I generally advise avoiding heat during the initial recovery period following treatment.
Just as important as ice is rest.
Many people start to feel a little better after an appointment and immediately return to heavy lifting, gardening, DIY projects, gym sessions, or long periods of physical activity. Your body needs time to adapt to the changes made during treatment. Giving yourself 24 to 48 hours of sensible rest and avoiding unnecessary strain can make a significant difference to your recovery.
✅ Apply ice for up to 20 minutes at a time up to 3-4 times a day
✅ Always place a towel between the ice pack and your skin
✅ Leave at least one hour between applications
✅ Gentle walking and normal movement is encouraged
❌ Avoid heat during the first 24 to 48 hours
❌ Avoid heavy lifting or strenuous activity if possible
Remember, recovery does not happen during the treatment itself. Recovery happens in the hours and days afterwards when your body has the opportunity to heal and adapt.
At Backman: Injury Recovery Specialist, my goal is not just to help you feel better on the day of your appointment, but to help you achieve the best possible recovery afterwards.
