Heat and Cold Therapy

Overview

Heat and cold therapy are simple, inexpensive methods for managing pain at home. Knowing when to use each can make them more effective. Both can provide significant relief when used appropriately.¹

Cold Therapy (Cryotherapy)²

How It Works

• Reduces blood flow to area
• Decreases inflammation
• Numbs nerve endings
• Reduces swelling

When to Use Cold

• Acute injuries (first 48-72 hours)
• Swelling present
• After exercise
• Inflammation flares
• Sprains and strains
• Some headaches

Cold Methods

• Ice packs
• Frozen vegetables (flexible)
• Cold gel packs
• Ice massage
• Cold baths

Heat Therapy (Thermotherapy)³

How It Works

• Increases blood flow
• Relaxes muscles
• Improves tissue flexibility
• Promotes healing

When to Use Heat

• Chronic pain and stiffness
• Muscle tension
• Before exercise or stretching
• Arthritis stiffness
• Back pain (chronic)
• Menstrual cramps

Heat Methods

• Heating pads
• Hot water bottles
• Warm baths or showers
• Microwave heat packs
• Paraffin wax (hands)

Application Guidelines

• 15-20 minutes at a time
• Use barrier between skin and ice/heat
• Check skin regularly
• Allow skin to return to normal before reapplying
• Don't fall asleep with heating pad on

Precautions

• Don't use on numb areas
• Caution with poor circulation
• Don't use heat on acute injuries
• Check for burns or frostbite
• Avoid with certain skin conditions

Contrast Therapy

Alternating heat and cold may help some conditions. Typically end with cold if inflammation is the main concern, or heat if stiffness is the issue.

References

1. Malanga GA, Yan N, Stark J. Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury. Postgrad Med. 2015;127(1):57-65.
2. Bleakley CM, McDonough SM, MacAuley DC. Cryotherapy for acute ankle sprains: a randomised controlled study. Br J Sports Med. 2006;40(8):700-705.
3. French SD, Cameron M, Walker BF, et al. Superficial heat or cold for low back pain. Cochrane Database Syst Rev. 2006;(1):CD004750.