{"id":2879,"date":"2023-12-15T13:58:34","date_gmt":"2023-12-15T13:58:34","guid":{"rendered":"https:\/\/integrativa.pt\/?p=2879"},"modified":"2026-04-11T19:27:00","modified_gmt":"2026-04-11T19:27:00","slug":"ice-or-heat-know-how-to-choose-between-these-two-strategies","status":"publish","type":"post","link":"https:\/\/integrativa.pt\/en\/gelo-ou-calor-saiba-como-escolher-entre-estas-duas-estrategias\/","title":{"rendered":"Ice or Heat? Learn how to choose between these two strategies"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><div class=\"vc_row wpb_row vc_row-fluid\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p>The choice between applying ice or heat for injuries or muscle pain is a common question, but understanding the differences between these methods can make all the difference to the effectiveness of the treatment. Let's explore the indications and application methods for ice and heat so you can make informed decisions about which approach to use in different situations.<\/p>\n<h5>When to consider applying ice<\/h5>\n<p>The application of ice is recommended for acute or recent injuries. Ice can help to reduce local blood flow and modulate pain, and is frequently considered in contexts such as:<\/p>\n<ul>\n<li>Direct trauma, contusions or impacts<\/li>\n<li>Recent sprains and strains<\/li>\n<li>Acute inflammation associated with strain or injury<\/li>\n<\/ul>\n<p data-start=\"1088\" data-end=\"1323\"><span style=\"text-decoration: underline;\">Application methods<\/span>Cold compresses, ice packs, ice massage or other cooling devices can be used. When ice cubes are used, they should be wrapped in a thin cloth to protect the skin.<\/p>\n<p data-start=\"1325\" data-end=\"1696\"><span style=\"text-decoration: underline;\">Duration and care<\/span>The application should be limited, generally between 10 to 15 minutes, but can be extended to 20 minutes in some cases. There should be a break between applications to allow the tissues to return to normal temperature. Ice should not be applied directly to open wounds, areas with reduced sensitivity or for prolonged periods.<\/p>\n<h5>When to consider applying heat<\/h5>\n<p data-start=\"1742\" data-end=\"1938\">Heat is most often used in persistent situations or when the objective is to promote tissue relaxation and increase local circulation. It can be considered in contexts such as:<\/p>\n<p data-start=\"1940\" data-end=\"2108\">\u2022 long-term musculoskeletal complaints<br data-start=\"1987\" data-end=\"1990\" \/>\u2022 muscle tension or stiffness<br data-start=\"2018\" data-end=\"2021\" \/>\u2022 preparing the tissues before physical activity, when there is a feeling of stiffness<\/p>\n<p data-start=\"2110\" data-end=\"2281\"><span style=\"text-decoration: underline;\">Application methods<\/span>Hot compresses, moist heat, showers or warm baths are some of the options available. The temperature should be comfortable and well tolerated.<\/p>\n<p data-start=\"2283\" data-end=\"2505\"><span style=\"text-decoration: underline;\">Duration and care<\/span>The application usually varies between 15 and 20 minutes. As with cold, heat should not be applied to acutely inflamed areas, open wounds, or where there is altered sensation.<\/p>\n<p>And the alternation between ice and heat?<\/p>\n<p>In some cases, alternating between cold and heat, known as contrast therapy, may be considered. This strategy should be guided by a healthcare professional, as not all situations benefit from this approach.<\/p>\n<p><strong data-start=\"2786\" data-end=\"2824\">The importance of clinical evaluation<\/strong><\/p>\n<p data-start=\"2826\" data-end=\"3167\">The choice between ice or heat depends on the type of injury, the stage it is in, and each person's individual response. These guidelines are general and do not replace a clinical assessment. Support from healthcare professionals, such as physiotherapists or doctors, allows for strategies to be adjusted more appropriately to each situation.<\/p>\n<p data-start=\"3169\" data-end=\"3396\">Ice and heat can be useful tools in relieving pain and discomfort, but they should be understood as complementary to a more comprehensive management plan, focused on functional recovery and overall well-being.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div><\/div><\/div><div class=\"vc_row wpb_row vc_row-fluid vc_custom_1680169461443\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\n\t<div class=\"wpb_text_column wpb_content_element  vc_custom_1769815435319\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p style=\"text-align: right;\"><a title=\"Osteopath - Physiotherapist David Brand\u00e3o\" href=\"https:\/\/integrativa.pt\/en\/osteopata-fisioterapeuta-david-brandao\/\"><strong>David Brand\u00e3o<\/strong> <\/a>| Osteopath and Physiotherapist<\/p>\n<h6 style=\"text-align: right;\">Physiotherapist Card: 3652 | Order of Physiotherapists \/\/ Osteopath Card: C-0031697 | ACSS<\/h6>\n\n\t\t<\/div>\n\t<\/div>\n<style type=\"text\/css\" data-type=\"the7_shortcodes-inline-css\">.dt-shortcode-soc-icons.soc-icons-d45686d09a63baba6497efe6c6ad3c1e a {\n  margin-right: 4px;\n}\n.dt-shortcode-soc-icons a.soc-icons-d45686d09a63baba6497efe6c6ad3c1e {\n  margin-right: 4px;\n}\n.dt-shortcode-soc-icons a.soc-icons-d45686d09a63baba6497efe6c6ad3c1e:last-child {\n  margin-right: 0;\n}\n.dt-shortcode-soc-icons a.soc-icons-d45686d09a63baba6497efe6c6ad3c1e:before,\n.dt-shortcode-soc-icons a.soc-icons-d45686d09a63baba6497efe6c6ad3c1e:after {\n  padding: inherit;\n}\n.dt-shortcode-soc-icons a.soc-icons-d45686d09a63baba6497efe6c6ad3c1e.dt-icon-border-on:before {\n  border:  solid ;\n}\n.dt-shortcode-soc-icons a.soc-icons-d45686d09a63baba6497efe6c6ad3c1e.dt-icon-hover-border-on:after {\n  border:  solid ;\n}<\/style><div class=\"dt-shortcode-soc-icons  soc-icons-d45686d09a63baba6497efe6c6ad3c1e soc-icons-right\" ><style type=\"text\/css\" data-type=\"the7_shortcodes-inline-css\">.dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc {\n  min-width: 26px;\n  min-height: 26px;\n  font-size: 16px;\n  border-radius: 100px;\n}\n.dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:last-child {\n  margin-right: 0;\n}\n.dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:before,\n.dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:after {\n  min-width: 26px;\n  min-height: 26px;\n  padding: inherit;\n}\n.dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc.dt-icon-border-on:before {\n  border: 0px solid ;\n}\n.dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc.dt-icon-hover-border-on:after {\n  border: 0px solid ;\n}\n.dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:hover {\n  font-size: 16px;\n}\n#page .dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:hover .soc-font-icon,\n#phantom .dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:hover .soc-font-icon,\n#page .dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:hover .soc-icon,\n#phantom .dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:hover .soc-icon {\n  color: rgba(255,255,255,0.75);\n  background: none;\n}\n#page .dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:not(:hover) .soc-font-icon,\n#phantom .dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:not(:hover) .soc-font-icon,\n#page .dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:not(:hover) .soc-icon,\n#phantom .dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:not(:hover) .soc-icon {\n  color: #ffffff;\n  background: none;\n}\n.dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc .soc-font-icon,\n.dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc .soc-icon {\n  font-size: 16px;\n}<\/style><a title=\"Instagram\" href=\"https:\/\/www.instagram.com\/davidosteopata\/\" class=\"instagram single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc dt-icon-bg-on dt-icon-border-on dt-icon-hover-border-on dt-icon-hover-bg-on\" target=\"_blank\" rel=\"noopener\"><i class=\"soc-icon soc-font-icon dt-icon-instagram\"><\/i><span class=\"screen-reader-text\">Instagram<\/span><\/a><\/div><\/div><\/div><\/div><\/div><div class=\"vc_row wpb_row vc_row-fluid vc_custom_1680169461443\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\n\t<div class=\"wpb_text_column wpb_content_element  vc_custom_1680169468507\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p><a title=\"Home\" href=\"https:\/\/integrativa.pt\/en\/\"><strong>Integrativa<\/strong><\/a> | Health and well-being as a lifestyle<\/p>\n\n\t\t<\/div>\n\t<\/div>\n\n\t<div class=\"wpb_text_column wpb_content_element  vc_custom_1775895587227\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<h6>This website and its content are for information purposes only and are not a substitute for medical or health professional advice. In all cases, treatments should be individualised and guided by health professionals. Do not make any changes to your treatment without contacting the doctor or health professional accompanying you.<\/h6>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div><\/div><\/div><div class=\"vc_row wpb_row vc_row-fluid\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner vc_custom_1678987635945\"><div class=\"wpb_wrapper\"><div class=\"vc_separator wpb_content_element vc_separator_align_center vc_sep_width_100 vc_sep_pos_align_center wpb_content_element vc_separator-has-text\" ><span class=\"vc_sep_holder vc_sep_holder_l\"><span style=\"border-color:#1b9193;\" class=\"vc_sep_line\"><\/span><\/span><h4>Related articles<\/h4><span class=\"vc_sep_holder vc_sep_holder_r\"><span style=\"border-color:#1b9193;\" class=\"vc_sep_line\"><\/span><\/span>\n<\/div><style type=\"text\/css\" data-type=\"the7_shortcodes-inline-css\">.blog-carousel-shortcode.blog-carousel-shortcode-id-3b081b97c5d02ca213d92d9e5400b3c8.dividers-on.classic-layout-list article {\n  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.blog-carousel-shortcode.blog-carousel-shortcode-id-3b081b97c5d02ca213d92d9e5400b3c8.reposition-arrows .owl-nav div.owl-prev {\n    top: 50%;\n    transform: translateY(calc(-50% + 0px));\n    left: 10px;\n  }\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-3b081b97c5d02ca213d92d9e5400b3c8.reposition-arrows .owl-nav div.owl-next {\n    top: 50%;\n    transform: translateY(calc(-50% + 0px));\n    right: 10px;\n  }\n}\n@media screen and (max-width: 778px) and all and (-ms-high-contrast: none) {\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-3b081b97c5d02ca213d92d9e5400b3c8.reposition-arrows .owl-nav div.owl-prev {\n    transform: translateY(-50%);\n    margin-top: 0px;\n  }\n}\n@media screen and (max-width: 778px) and all and (-ms-high-contrast: none) {\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-3b081b97c5d02ca213d92d9e5400b3c8.reposition-arrows .owl-nav div.owl-next {\n    transform: translateY(-50%);\n    margin-top: 0px;\n  }\n}<\/style><div class=\"owl-carousel blog-carousel-shortcode dt-owl-carousel-call blog-carousel-shortcode-id-3b081b97c5d02ca213d92d9e5400b3c8 classic-layout-list scale-img dt-icon-bg-off dt-arrow-border-on dt-arrow-hover-border-on meta-info-off bullets-small-dot-stroke reposition-arrows arrows-bg-on disable-arrows-hover-bg arrows-hover-bg-on\" data-scroll-mode=\"1\" data-col-num=\"3\" data-wide-col-num=\"4\" data-laptop-col=\"3\" data-h-tablet-columns-num=\"3\" data-v-tablet-columns-num=\"2\" data-phone-columns-num=\"1\" data-auto-height=\"true\" data-col-gap=\"30\" data-stage-padding=\"0\" data-speed=\"600\" data-autoplay=\"false\" data-autoplay_speed=\"6000\" data-arrows=\"true\" data-bullet=\"false\" data-next-icon=\"icon-ar-017-r\" data-prev-icon=\"icon-ar-017-l\"><article class=\"post post-2710 type-post status-publish format-standard has-post-thumbnail hentry category-osteopatia category-fisioterapia tag-fisioterapia tag-osteopatia tag-pilates-clinico category-17 category-6 description-off\" data-name=\"Barefoot e sa\u00fade dos p\u00e9s: o que significa caminhar de forma mais natural?\" data-date=\"2023-11-23T16:28:26+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/barefoot-e-saude-dos-pes-o-que-significa-caminhar-de-forma-mais-natural\/\" class=\"post-thumbnail-rollover layzr-bg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2023\/11\/Integrativa-Entorse-de-tornozelo-1-768x512.webp\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2023\/11\/Integrativa-Entorse-de-tornozelo-1-768x512.webp 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2023\/11\/Integrativa-Entorse-de-tornozelo-1-1152x768.webp 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"\" title=\"Integrative Ankle sprain\" width=\"768\" height=\"512\"  \/><\/a>\t<\/div>\n<\/div>\n\n\n<div class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/barefoot-e-saude-dos-pes-o-que-significa-caminhar-de-forma-mais-natural\/\" title=\"Barefoot and foot health: what does it mean to walk more naturally?\" rel=\"bookmark\">Barefoot and foot health: what does it mean to walk more naturally?<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/barefoot-e-saude-dos-pes-o-que-significa-caminhar-de-forma-mais-natural\/\" class=\"post-details details-type-link\" aria-label=\"Read more about Barefoot and foot health: what does it mean to walk more naturally?\">Read more...<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-347 type-post status-publish format-standard has-post-thumbnail hentry category-fisioterapia category-fisioterapia-desportiva category-fisioterapia-musculo-esqueletica tag-fisioterapeuta tag-fisioterapia category-6 category-55 category-54 description-off\" data-name=\"Ser\u00e1 que deve fazer gelo ap\u00f3s uma les\u00e3o? Pratique PEACE &#038; LOVE\" data-date=\"2020-09-22T10:36:35+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/sera-que-deve-fazer-gelo-apos-uma-lesao-pratique-peace-love\/\" class=\"post-thumbnail-rollover layzr-bg\"><img decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2020\/09\/Frio-ou-Calor-fisioterapia-tendinite-768x512.webp\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2020\/09\/Frio-ou-Calor-fisioterapia-tendinite-768x512.webp 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2020\/09\/Frio-ou-Calor-fisioterapia-tendinite-1152x768.webp 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"\" title=\"Cold or Heat physiotherapy tendonitis\" width=\"768\" height=\"512\"  \/><\/a>\t<\/div>\n<\/div>\n\n\n<div class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/sera-que-deve-fazer-gelo-apos-uma-lesao-pratique-peace-love\/\" title=\"Should you ice after an injury? Practise PEACE &amp; LOVE\" rel=\"bookmark\">Should you ice after an injury? Practise PEACE &amp; LOVE<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/sera-que-deve-fazer-gelo-apos-uma-lesao-pratique-peace-love\/\" class=\"post-details details-type-link\" aria-label=\"Read more about Should you ice an injury? Practise PEACE &amp; LOVE\">Read more...<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-5799 type-post status-publish format-standard has-post-thumbnail hentry category-fisioterapia category-fisioterapia-musculo-esqueletica category-pilates-clinico tag-fisioterapia tag-osteopatia tag-pilates-clinico category-6 category-54 category-9 description-off\" data-name=\"O Pilates Cl\u00ednico ajuda na dor lombar?\" data-date=\"2026-01-24T22:40:54+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/o-pilates-clinico-ajuda-na-dor-lombar\/\" class=\"post-thumbnail-rollover layzr-bg\"><img decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Pilates-Lisboa-1-768x512.webp\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Pilates-Lisboa-1-768x512.webp 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Pilates-Lisboa-1-1152x768.webp 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"\" title=\"Pilates Lisbon\" width=\"768\" height=\"512\"  \/><\/a>\t<\/div>\n<\/div>\n\n\n<div class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/o-pilates-clinico-ajuda-na-dor-lombar\/\" title=\"Does Clinical Pilates help with low back pain?\" rel=\"bookmark\">Does Clinical Pilates help with low back pain?<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/o-pilates-clinico-ajuda-na-dor-lombar\/\" class=\"post-details details-type-link\" aria-label=\"Read more about how Clinical Pilates helps with lower back pain?\">Read more...<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-3043 type-post status-publish format-standard has-post-thumbnail hentry category-atm category-dores-de-cabeca category-fisioterapia category-osteopata-david-brandao category-osteopatia-craniana tag-fisioterapia tag-osteopatia tag-pilates-clinico category-41 category-52 category-6 category-33 category-42 description-off\" data-name=\"Disfun\u00e7\u00e3o Temporomandibular (ATM): h\u00e1bitos saud\u00e1veis que complementam o tratamento em Fisioterapia\" data-date=\"2024-02-12T15:14:30+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/disfuncao-temporomandibular-habitos-saudaveis-que-complementam-o-tratamento-em-fisioterapia\/\" class=\"post-thumbnail-rollover layzr-bg\"><img decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/ATM-Integrativa-Fisioterapia-Osteopatia-3-768x512.webp\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/ATM-Integrativa-Fisioterapia-Osteopatia-3-768x512.webp 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/ATM-Integrativa-Fisioterapia-Osteopatia-3-1152x768.webp 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"\" title=\"Integrative ATM Physiotherapy Osteopathy\" width=\"768\" height=\"512\"  \/><\/a>\t<\/div>\n<\/div>\n\n\n<div class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/disfuncao-temporomandibular-habitos-saudaveis-que-complementam-o-tratamento-em-fisioterapia\/\" title=\"Temporomandibular dysfunction (TMJ): healthy habits that complement physiotherapy treatment\" rel=\"bookmark\">Temporomandibular dysfunction (TMJ): healthy habits that complement physiotherapy treatment<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/disfuncao-temporomandibular-habitos-saudaveis-que-complementam-o-tratamento-em-fisioterapia\/\" class=\"post-details details-type-link\" aria-label=\"Read more about Temporomandibular dysfunction (TMJ): healthy habits that complement physiotherapy treatment\">Read more...<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-438 type-post status-publish format-standard has-post-thumbnail hentry category-fisioterapia category-fisioterapia-em-saude-da-mulher tag-exercicios-hipopressivos tag-incontinencia-urinaria tag-reabilitacao-perineal category-6 category-47 description-off\" data-name=\"Incontin\u00eancia urin\u00e1ria. J\u00e1 ouviu falar na fisioterapia como tratamento eficaz?\" data-date=\"2020-10-19T16:18:58+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/incontinencia-urinaria-ja-conhece-o-tratamento\/\" class=\"post-thumbnail-rollover layzr-bg\"><img decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2020\/10\/Incontinencia-urinaria-Fisioterapia-Pelvica-Lisboa-768x512.webp\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2020\/10\/Incontinencia-urinaria-Fisioterapia-Pelvica-Lisboa-768x512.webp 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2020\/10\/Incontinencia-urinaria-Fisioterapia-Pelvica-Lisboa-1152x768.webp 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"Pelvic Physiotherapy\" title=\"Urinary incontinence Pelvic physiotherapy Lisbon\" width=\"768\" height=\"512\"  \/><\/a>\t<\/div>\n<\/div>\n\n\n<div class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/incontinencia-urinaria-ja-conhece-o-tratamento\/\" title=\"Urinary incontinence. Have you heard of physiotherapy as an effective treatment?\" rel=\"bookmark\">Urinary incontinence. Have you heard of physiotherapy as an effective treatment?<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/incontinencia-urinaria-ja-conhece-o-tratamento\/\" class=\"post-details details-type-link\" aria-label=\"Read more about urinary incontinence. Have you heard about physiotherapy as an effective treatment?\">Read more...<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-3742 type-post status-publish format-standard has-post-thumbnail hentry category-fisioterapia category-fisioterapia-desportiva category-fisioterapia-musculo-esqueletica tag-fisioterapia tag-osteopatia tag-pilates-clinico category-6 category-55 category-54 description-off\" data-name=\"Entorse de Tornozelo: o papel do Fisioterapeuta\" data-date=\"2025-03-13T09:54:37+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/entorse-de-tornozelo-o-papel-do-fisioterapeuta\/\" class=\"post-thumbnail-rollover layzr-bg\"><img decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/03\/Integrativa-Entorse-de-tornozelo-768x512.webp\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/03\/Integrativa-Entorse-de-tornozelo-768x512.webp 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/03\/Integrativa-Entorse-de-tornozelo-1152x768.webp 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"\" title=\"Integrative Ankle sprain\" width=\"768\" height=\"512\"  \/><\/a>\t<\/div>\n<\/div>\n\n\n<div class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/entorse-de-tornozelo-o-papel-do-fisioterapeuta\/\" title=\"Ankle sprain: the role of the physiotherapist\" rel=\"bookmark\">Ankle sprain: the role of the physiotherapist<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/entorse-de-tornozelo-o-papel-do-fisioterapeuta\/\" class=\"post-details details-type-link\" aria-label=\"Read more about Ankle sprain: the role of the physiotherapist\">Read more...<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><\/div><\/div><\/div><\/div><\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>The choice between applying ice or heat in the case of injuries or muscle pain is a common one, but understanding the differences between these methods can make all the difference to the effectiveness of the treatment. Let's explore the indications and methods for applying ice and heat so that you can make informed decisions about which...<\/p>","protected":false},"author":1,"featured_media":4737,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[6,55,54],"tags":[4,27,8],"class_list":["post-2879","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fisioterapia","category-fisioterapia-desportiva","category-fisioterapia-musculo-esqueletica","tag-fisioterapia","tag-osteopatia","tag-pilates-clinico","category-6","category-55","category-54","description-off"],"_links":{"self":[{"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/posts\/2879","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/comments?post=2879"}],"version-history":[{"count":0,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/posts\/2879\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/media\/4737"}],"wp:attachment":[{"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/media?parent=2879"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/categories?post=2879"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/tags?post=2879"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}