Heat & Cold Therapy

Overview

Heat and cold therapy are simple, inexpensive, and effective methods for managing many types of pain. Understanding when to use each can maximize their benefits.¹

Heat Therapy (Thermotherapy)

How It Works

• Increases blood flow
• Relaxes muscles
• Decreases joint stiffness
• Provides comfort

Best For²

• Chronic pain and stiffness
• Muscle tension and spasms
• Arthritis (morning stiffness)
• Before stretching or exercise

Methods

• Heating pads
• Hot water bottles
• Warm baths/showers
• Microwaveable heat packs
• Warm towels

Cold Therapy (Cryotherapy)

How It Works

• Reduces blood flow (decreases swelling)
• Numbs pain
• Reduces inflammation
• Slows nerve conduction

Best For³

• Acute injuries (first 48-72 hours)
• Inflammatory flares
• After exercise
• Swelling

Methods

• Ice packs (wrapped in cloth)
• Frozen gel packs
• Ice massage
• Cold baths

Safety Guidelines

• Limit to 15-20 minutes at a time
• Use barrier between skin and ice
• Check skin frequently
• Avoid on areas with poor circulation
• Don't sleep with heating pad on

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. Nadler SF, Weingand K, Kruse RJ. The physiologic basis and clinical applications of cryotherapy and thermotherapy. Pain Physician. 2004;7(3):395-399.
3. Bleakley C, McDonough S, MacAuley D. The use of ice in the treatment of acute soft-tissue injury. Am J Sports Med. 2004;32(1):251-261.