A heating pad is safe for most people, but not for everyone. Check this list before you use one: conditions, situations and body areas where heat can cause harm.

A warm compress on a fresh sprain feels good and makes the swelling worse. Learn the 48–72 hour rule, what your body does in each healing phase, and when heat becomes useful.

Hot and cold compresses work in opposite directions. Here’s what each does to your blood vessels, muscles and nerves, and how that tells you which to reach for.

New swelling needs cold, not heat. A physio explains when to switch to a warm compress, how to do each one, and which swelling needs a doctor.

Heat or ice for your pain? Use this physio’s decision guide: what each one does, the 48–72 hour rule, and the signs that mean you should see someone instead.