Ice vs. Heat: A Guide to Hot and Cold Therapy for Pain

Many people know that the recovery of pain or injury can be expedited by using hot and cold therapy. If a hammer catches your thumb or you get a bad bruise from a bike collision, you may have put frozen peas or a bag of ice on the injury. If your joints are achy from the flu, someone may have suggested you take a hot shower. What many people don't understand is why they ice vs. heat and in what other applications hot or cold therapy can be useful.

Cold Therapy for Pain

Cold should be applied when you wish to reduce swelling or a strong pain on an acute injury. The reason behind the swelling of any injury is too much blood is flowing to that spot. Cold is a vasoconstrictor, meaning it causes your blood vessels to narrow. The narrowed blood vessels make it so that blood cannot flow, restricting internal bleeding and reducing the swelling. Using cold therapy for pain relief is also effective because it slows the release of chemicals that cause the pain and inflammation. The cold further reduces the ability of the nerve endings to impulse decreasing the pain you are suffering.

When should I ice an injury?

• When your doctor or physical therapist advises you to do so.
• For the immediate treatment of acute sport injuries.
• For overuse injuries or chronic pain. For example, a runner might apply cold to an achy knee AFTER a run.
• Injuries that demonstrate swelling or inflammation.
• In post-operative instances when explicitly advised by your doctor to do so.

When should cold therapy NOT be applied?

• On an open wound.
• Before intense physical activity as it may increase the likelihood of further injury.
• If you suffer from Cold Hypersensitivity, including Cold Urticaria (Hives that are aggravated when cold), Cold Erythema (a rash that arises when cold) and Cold Hemoglobinuria (where red blood cells break down as the result of cold temperatures).
• If you have been diagnosed with Raynauds Phenomenon as exposure to cold may aggravate symptoms.

One way to ice an injury is to use an ice pack or ice wrapped in a thin towel and apply it on the affected area for 10-15 minutes at a time. It is unwise to apply ice directly to the wound or sore, as this can cause frostbite to your skin cells. After applying the cold therapy for 10-15 minutes, let your skin return to a normal temperature and reapply the cold. You should do this multiple times a day for no longer than 3 days. One way to get the best results from cold therapy is to use a cold therapy unit or cold therapy wraps.

Hot Therapy for Pain

Heat is a vasodilatation and causes blood vessels to expand increasing blood flow and circulation to particular areas. This is why it is not advised to apply heat to a swollen or recent injury, as this will likely cause swelling to increase. In the ice vs. vs. heat debate, heat is best when used for a chronic pain. Heat can be used for stiff or sore muscles that have not necessarily been injured, but experience pain regularly. Another opportune time for using heat therapy is for stiff joints caused by arthritis, old age, or cold weather. When administered correctly, heat also relaxes muscle and joint tensions. Many athletes use heat therapy for problem areas before a workout as the heat increases joint tissue elasticity and stimulates blood flow.

When is heat therapy a better option than cold therapy?

• Chronic injuries or pains that do not feature inflammation or swelling. In some instances, an athlete might use heat on a problem muscle area BEFORE exercising.
• To relieve muscle or joint pain that does not feature significant swelling.
• On tight muscles or muscle spasms.

You can administer heat several ways. The easiest is using a moist heat pad. This can be applied directly to the area and should be left on no more than 20 minutes at a time. Be mindful not to burn your skin or leave a heat pad on too long or while sleeping.

Using a Combination of Hot and Cold Therapy for Pain

Treating injuries isn't always a question of ice vs. heat, however. A great way to alleviate pain is to alter hot and cold treatment. This should be done once swelling has stopped, usually 2 days after the injury. Combing hot and cold therapy works together to move blood out of the affected area. This should not be done for the whole body, but rather it should be used on the extremities or isolated areas.

It is important to start and end every session with cold therapy. Each period of hot and cold treatment should last 3-5 minutes. Generally 3 periods of cold and 2 periods of heat are administered in an alternating fashion. The entire treatment should last between 15-25 minutes. You should not apply hot and cold therapy more than once a day, but it can be done for as long as necessary. It is important to use particular care when administering heat as to prevent burning of the skin. Hot and cold therapy systems are a common and simple way to self-administer the therapy.

About MMAR Medical: MMAR Medical Group Inc. is a premier supplier of high quality medical products including a wide selection of cold and hot therapy systems, and injury solutions including braces and wraps.

Hot & Cold Therapy - The Ultimate Natural Pain Reliever

Who knew simple temperatures could be some of the greatest pain relievers available? You would be surprised, actually. The medical community has known for centuries that hot & cold therapy can help relieve pain from anything like minor aches and pains to chronic arthritis and joint pain. A lot of the benefits far outweigh more harmful narcotics and it’s a preferable alternative for your physical health. Many doctors will even prescribe it for many post surgeries or traumas. Each temperature serves a difference purpose though so it’s important to know when to ice vs. heat an injury.

When Do You Use Cold Therapy?
Cold therapy can be a great relief for swelling, inflammation, burns – basically anything that feels hot. It can help expedite the de-swelling process, which is why doctors often prescribe it after plastic surgery so you look better faster. But it also relieves the pain by reducing muscle spasms and your nerves ability to conduct impulses that send pain messages to your brain. So go ahead and freeze those nerves! We don’t want them sending those messages anyway, right?

Examples of Popular Conditions for Cold Therapy Arthritis is a popular example of pain that cold therapy can relieve. When you feel that burning sensation in your joints-reach for a cold therapy wrap! Other situations would be bruises, sprains, any swollen joints or conditions like Plantar Fasciitis – an extremely painful circumstance that occurs when the tissue in the bottom of your foot is inflamed. Some foot/ankle braces actually come with cold compresses embedded within them for this condition specifically.

When Do You Use Hot Therapy?
Heat Therapy is best used to ease pain like cramps, muscle soreness or stiff joints. Heat works to stimulate thermoreceptors which block your body’s pain transmitters from communicating with your brain. It also improves blood flow and circulation so any stiff joints will be moving in no time. Have you ever been really cold and rubbed your arms, hands or legs to warm them up? Your performing heat therapy to increase your blood flow and warm up!

Examples of Popular Conditions for Heat Therapy
You might have noticed after a stressful day or intense exercise you feel exponentially better after a hot bath or hot tub session. This is an example of heat therapy on a basic, everyday level. If you’re experiencing any stress that’s making you tense, heat therapy is a great way to relax and feel better. Other popular instances are menstrual cramps, arthritis and diabetes. Arthritis can cause a lot of joint stiffness and heat therapy should be applied when you’re feeling motion resistance but not when you have that burning sensation – use cold therapy for that. Diabetics often have problems with their blood circulation causing stiff joints as well. A good pair of diabetic shoes combined with some heat therapy can make a world of difference.

The Correct Way to Apply Hot and Cold Therapy
Cold and hot therapy can have some negative effects if used incorrectly. This usually happens when using homemade methods like ice packs, frozen peas, hot compresses or bottles, for example. It’s difficult to control the temperature on these and whether they’re hot or cold, the inaccurate temperature can actually burn your skin. Make sure to always have a cloth or towel in between you and application in addition to applying for no longer than 20 minute at a time.

A good way to avoid the negative effects caused by those, you can use a hot & cold therapy system or unit. They’re designed to circulate a more temperature controlled therapy through the pad instead of concentrate on one area. This allows you to use the therapy for much longer periods of time than 20 minutes. Our Aqua Relief System is a great example of both since you can adjust to the optimal temperature you need and apply it 360 degrees around the area in pain. Also, be certain to never apply heat therapy to an open cut or lesion.

A lot of doctors advise to even switch between hot and cold therapy at the same time. Just make sure you’re each correctly. If you’re joints feel stiff– don’t use cold therapy that will only make them stiffer. If your area of pain is red and inflamed make sure not to use heat therapy or the pain can actually increase. Just follow the basic guidelines and you’ll enjoy a significantly less painful life!