Heat Therapy

Apply heat for muscle and soft tissue pain and tightness. Heat improves circulation and blood flow, can soothe discomfort and increase flexibility in a specific area due to increased temperature.

Minor stiffness or tension can often be relieved within 15-20 minutes. Apply heat therapy before physical activity or start 72 hours after injury. Depending on the area, various types of heat could be used. For a small area, like one stiff muscle, you could use a small, heated gel pack or hot water bottle. For more widespread pain or stiffness, you could use a steamed towel, a large heating pad or heat wraps. Full body treatment could include saunas or a warm bath. Heat should be “warm” instead of “hot,” to avoid burning the skin.

Heat therapy is not ideal for an area that is bruised, swollen or has an open wound. People with certain pre-existing conditions should not use heat therapy due to the higher risk of burns or complications due to heat applications including diabetes, dermatitis, vascular diseases, deep vein thrombosis, or multiple sclerosis (MS). If you have heart disease, hypertension or are pregnant, check with your healthcare provider before using heat therapy.

Cold Therapy

Apply cold for acute injuries, joints and bones to reduce swelling and inflammation. Cold reduces blood flow to a specific area which can reduce inflammation and swelling that causes pain and can relieve pain by reducing nerve activity.

Cold therapy works best for short periods (10-15 minutes), several times per day especially during the first 72 hours after injury. For home treatment use ice packs, frozen gel packs, coolant sprays, ice massage, or ice baths. Never apply a frozen item directly to the skin, to avoid damage to the skin and tissues.

Cold therapy is not ideal for people with sensory disorders as they may not feel if skin or tissue damage is being done which could result in nerve damage and lessened sensitivity. You should not use cold therapy if you have diabetes or poor circulation. Cold therapy should not be applied on stiff muscles or joints.

When to seek help

It’s time to seek help if:

• Your pain is getting worse
• Heat therapy hasn’t helped after a week, or the pain increases within a few days
• Cold therapy hasn’t helped an injury or swelling within 48 hours
• If you develop any bruising or skin changes

Source: https://www.healthline.com/health/chronic-pain/treating-pain-with-heat-and-cold

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