When should you use hot or cold therapy?
As you can see, heat and ice do two very different things.
Cold = constricts blood vessels, slows down blood flow
Heat = dilates blood vessels, promotes circulation
Using cold therapy to an already stiff and constricted muscle will only make it worse in the same way that using hot therapy to an already inflamed area will not do you any good.
In some cases, like when your injuries heal, your body will need both hot and cold therapy.
Common Mistakes when using hot or cold therapy
Applying for too long
Applying hot or cold therapy for too long puts you at risk for frostbite and burns on the skin. Please remember that the recommended time for icing is 10 minutes.
Make sure that your skin has come back to its normal temperature before reapplying. The recommended time in between applications is 2 hours.
Applying ice on bare skin
Always use a soft fabric when using a cold or hot pack to prevent frostbite and burns.
Applying on broken skin
An open and unhealed wound or blistered skin can make your injuries worse. Do not apply a cold or hot pack on broken skin.
Final Thoughts
Despite its fancy name, hot and cold therapy are convenient, inexpensive, and time-tested pain relief methods.
It’s wise to stock up on high quality ice packs and a heating pad for when you need it. (And trust us, you will.)