Heat and Cold Therapy
Hot and Cold Therapies
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Hot and cold therapies come in many different forms: ice packs, heating packs, saunas, cryotherapy, topicals, etc.
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Both can be beneficial for pain.
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It is recommended to use ice 24-48 hours after an injury, and then switch to heat.
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Try using them to increase physical activity rather than just resting
Heat Therapy
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Ideal for stiffness, tension, soreness, and spasming muscles.
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It allows more oxygen and nutrients to get into the muscles
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Forms of heat therapy include heating packs, topicals (capsaicin), hot baths, saunas, and ultrasound heat therapy
Hot Packs/Electrical Heating Packs
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If using an electrical heating pack, start on a low temperature and then slowly increase it.
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There are also infrared heating packs and these allow the heat to penetrate deeper into the muscles
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There are also heated gel packs
Cold Therapy
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This reduces inflammation, swelling, and pain
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It is ideal for painful joints
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Forms of cold therapy include cryotherapy, ice packs, taking cold showers, cooling topicals (menthol), and ice baths.
When to Not Use Hot and Cold Therapy
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Do not use on or near open wounds
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Do not use cold therapy if you have poor circulation
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Do not use heat therapy near an infected body part
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Do not use for too long of a period of time because these can cause burns and frostbite
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Do not fall asleep while using either
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People with complex regional pain syndrome should avoid using cold treatments because it can worsen symptoms.
Sources
Us Pain Foundation. (2021, September 15). The benefits of heat and cold therapy for chronic pain – U.S. pain foundation %. U.S. Pain Foundation. Retrieved June 24, 2022, from https://uspainfoundation.org/news/the-benefits-of-heat-and-cold-therapy-for-chronic-pain/
Higuera, V. (2019, September 23). Heating pad for back pain: Benefits, when and how to use. Healthline. Retrieved June 24, 2022, from https://www.healthline.com/health/heating-pad-for-back-pain#takeaway