Do you know when to apply hot or cold to relieve pain?

HOT & COLD

Hi all, I am writing this blog for the simple fact that people are getting to confused when to apply heat or coldThis is one of the most common questions we get asked and also the most common advice we give on a daily basis.

Are you finding it tricky to know when to apply heat or cold/ice packs Well let me break it down for you into a few simple ways.

COLD/ICE

So, let’s say you are playing your favourite sport and get an acute injury (sudden onset, usually as a result of trauma) Let’s say your knee for example, it starts to swell, movement is restricted and there is already a purpling starting to form around your knee. Well the ideal time to apply cold/ice is immediately when the injury occurs.

Applying ice or a cold pack immediately reduces swelling by causing blood vessels to constrict. Cold should only be used for the first 48 hours or so after an injury.

Another example to use cold/ice is when you have pain in an area, let’s say your right shoulder for now and the pain may have been going on for a while. The area is warm to the touch, there is some swelling to the area, or you feel a heat or burning sensation e.g. form the inside (not by touching it). Then you should use cold/ice as these symptoms are a sign of inflammation, and cold/ice is an anti-inflammatory measure that can be taken.

Cold/ice can also temporarily reduce nerve pain particularly with sciatica, with sciatica the cold/ice can also help with any inflammation to the nerve.

HERE ARE SOME FORMS OF COLD AND ICE TREATMENTS YOU CAN USE:

Ice back – e.g. Put some ice into a damp tea towel and made into a parcel or ice put into a plastic bag. When using this please make sure you have a piece of material in between your skin and the ice to prevent ice burns e.g. (tea towel). Apply the ice pack on the area for 30sec or until the area goes numb do not apply for to long as this can damage your nerve endings and burn your skin, then remove for 30sec or until the numbness has subsided, repeat the process for the duration of 30 MIN.

Cold spray – use as directed on bottle or box (do not hold to close to your skin).

Cold patch – use as directed on box, patches stick to your skin so there is no need to hold them, but they are not as cold as ice would be.

Some other ways to apply cold/ice are – Cryo bath, Cryo chamber, localised Cryo treatment using a machine.

HEAT

Heat should be used on chronic injuries (one that has been going on for some time). Chronic injuries are caused by overuse of tissues e.g. repetitive use, as opposed to a traumatic incident. Heat can be used before exercise to warm your muscles.

Using heat will reduce pain, reduce joint stiffness, decreases muscle spasm & cramping, and increases blood flow to the area, which will promote healing to the tissue.

Ok so let’s say you have a pain in your neck and the muscles feel tight and stiff and you have had it for 3 days or more. You are finding it hard to turn or move your head, providing there is no swelling and no heat to the touch or heat from the inside, then you can apply heat to the area.

If you work out in a gym, play sport or exercise. And you are finding it harder to move but not necessarily with pain then your muscles and tissue could be tight. Apply heat to your muscles, they will thank you for it.

If you apply heat to the area when there is heat coming from the area or swelling, applying heat will make it worse. So never apply

(HEAT TO HEAT)

HERE ARE SOME FORMS OF HEAT TREATMENTS YOU CAN USE:

Heat pack – e.g. hot water bottle. When using a hot water bottle make sure you have a piece of material in between your skin and the water bottle to prevent heat burns e.g. (water bottle cover). Apply the water bottle on the area for 30sec or until the area goes hot do not apply for too long as this can burn your skin, then remove for 30sec or until the heat has subsided, repeat the process for the duration of 30 MIN.

Hot Bath – Taking a hot bath will relax all your muscles this is a fantastic way to apply heat to more areas at once. It very relaxing for the body and mind, Do not make the bath to hot because is will burn your skin.

Hot shower – Are a great way to apply heat to an area, as you can direct it to the specific area you need the heat to be applied. Again to not make this to hot as it can burn the skin.

Heat spray – use as directed on bottle or box and only apply to the area required (once applied wash hands immediately after use and avoid touching other areas of your body as this will burn them e.g. eye and face).

Heat patch – use as directed on box, patches stick to your skin so there is no need to hold them, but they are not as hot as the other methods would be. (If they to uncomfortable or you feel a burning or itching then remove patch).

Heated gel packs – Can be microwaved, or sometimes heated in water, and can stay warm for up to about 30 min.

Electric heating pads – continues to stay warm at a constant level, as long as they are plugged in.

Some other ways to apply heat are – Infrared treatment, saunas, steam room massage, heat wraps.

We hope this blog has cleared a few things up, when it comes to using Hot or cold for an injury. Please feel free to share this among your friends and family, save it or even tag a few people so they to can use this information to help themselves or their loved ones.

Adelaide Mckay.