Hot and cold therapy are treatment methods that can be used to speed up recovery after an injury has occurred, improve joint stiffness and reduce pain. Both treatment methods are beneficial but they are used for completely different reasons. Before starting hot or cold therapy, it is important to know what they do, how to know which one to use and when not to use either of the two.
❄️Cold Therapy Benefits:
Cold therapy is meant to be used right away after an injury has occurred, this treatment is best used for injuries such as sprains, strains, bruises, excess swelling, inflammation or sharp pain. This should be the therapy method used within the first 24-48 hours after experiencing any kind of pain.
When using an ice pack it is important to also apply a cloth around it to prevent skin damage or irritation.
❌ When not to use Cold Therapy:
Once all of the swelling has gone down never ice, by this point all of the swelling and scar tissue has broken down. By applying more ice after tissue and swelling has decreased will increase joint stiffness and slow down recovery.
🔥 Hot Therapy Benefits:
Hot therapy is used to help increase blood flow, improve flexibility and relax muscles. This is best used for ongoing injuries, muscle tightness, chronic pain or joint stiffness but not injuries that are fresh. Once swelling has gone down, applying heat to the affected area will bring more blood which then will lower joint stiffness and allow more movement. This will help speed up the recovery time.
When using a heat pack, don’t apply directly onto the skin for skin damage or irritation. The same rules apply for heat packs just as they do for ice packs.
❌ When not to use hot therapy:
Never use heat right after an injury has occurred. By applying heat right away, this will bring more blood to the affected area and cause more swelling to build up for new injuries which will slow down recovery time.
In conclusion, both hot and cold therapy are beneficial to use but with the information above, apply the therapy that you think is best for you.