You pull a muscle at the gym, twist an ankle on a run, or wake up stiff after a long day at your desk. Do you reach for ice or heat? It's one of the questions we hear most at Stellar Physio, and using the wrong one can slow your recovery. Here's the simple guide.

The quick answer - **Ice (cold):** new injuries and swelling - **Heat (warm):** stiffness, soreness and muscle spasms

When to use cold Cold is best for new injuries in the first 24-48 hours, such as sprains, strains and bumps. It cools the area and helps with swelling and pain.

Use cold when you see: - A fresh sprain or strain - Swelling - Pain straight after an injury

When to use heat Heat is best for tight, stiff or sore muscles. It helps muscles feel warm and flexible, which is why many people use it before exercise.

Use heat for: - Stiffness and soreness - Muscle spasms - Warming up before activity

Avoid heat on a fresh, swollen injury, as it can make swelling worse.

Quick comparison - **New injury (first 24-48 hours):** Cold - **Swelling:** Cold - **Stiffness and soreness:** Warm - **Muscle spasms:** Warm - **General pain relief:** Either, depending on the cause

Starbalm Warm Gel and Cold Gel At our pharmacy we stock the Starbalm Sport Care range, made in the Netherlands.

Starbalm Cold Gel (menthol 10%) has a cooling effect and is quickly absorbed by the skin. It's made for cooling sports injuries and swelling.

Starbalm Warm Gel (menthol 5%) improves blood circulation so muscles become warm and flexible. It spreads easily over large areas like the back.

Both gels are camphor-free and can be used before, during or after activity.

How to use: apply a thin layer to the affected area and rub in gently. Wash your hands afterwards, and keep it away from eyes and broken skin. Check the box for age guidance (the Warm Gel box states 12+).

Frequently asked questions **Can I use heat on a fresh sprain?** It's best to start with cold for the first 24-48 hours. Heat can increase swelling early on.

**Can I use both gels?** Many people use cold for a fresh injury, then switch to warm once swelling has settled and the area feels stiff. If you're unsure, ask our team.

**Are these gels a replacement for physiotherapy?** No. Gels help with comfort and recovery, but they don't treat the cause of pain.

When to see a physiotherapist Book an assessment if: - Pain lasts more than a few days or keeps coming back - Swelling is severe or getting worse - You can't put weight on the limb - You notice numbness or tingling

Seek urgent medical care if you suspect a fracture or have severe pain after a fall or accident.

Get the right gel today Shop online: https://stellarphysio.com/services/physio-shop Dial A Physio: 0719 881 291 Visit us: Ngong Road | Parklands | Karen, Nairobi

Not sure which one you need? Ask our pharmacists and physiotherapists in store, or message us and we'll guide you.

Written by Stellar Physio, pharmacist at Stellar Physio. Reviewed by Stellar Physio, physiotherapist. Use products as directed. If pain persists, consult a healthcare professional.