It depends what the stock resistance of the circuit is. The rule of thumb is start with 10 to 15x the stock resistance.
If the circuit is 1000 ohms, use a 10 or 15k vr (I usually use the higher of the two). The VR is creating a divider in the circuit causing the total resistance to be less. As you turn the VR from its highest point to its lowest point you need more control which the lower value VR provides because it adjusts the circuit a smaller amount at a time.
Also if accuracy did not matter we'd all be using 10 mega ohm VR's lol
As to the chip, heat wont do that. The expansion/contraction rates of silicone are extremely small given the temperatures it is operable at.
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