Heat vs Cold (and when to use it)

When to use heat vs. cold is a topic I get asked about, referring to injury, muscle pain, soreness, and tension. Because of medical conditions and the type/severity of the injury, some people may require changes in application and times. This post is about the general rules and guidelines that exist. Please see a doctor immediately if you feel it's a severe injury, like a bone break, muscle tear, nerve damage, or paralysis.

Let's start with visualization.

When I talk to my clients about using Heat or Cold Therapy (and when to use it), I explain how I visualize what each one does to determine which would help.

So, when I think of using cold or ice therapy, I think "frozen." I ask myself if this injury needs to be Slowed Down (swelling) and if this area needs to be Stabilized and Stiffened.

And when I think of heat, I think of "Movement." So I ask myself whether I need this area to move. Does this area need increased circulation, muscular warmth, & relaxation?

When you have swelling and pain, Think Cold.

Some Cold Packs need a protective covering. Always check instructions.

When cold is applied, everything slows down.

Ice constricts and narrows the blood vessels, so blood flow is restricted. When you are injured, your body responds quickly, and swelling is essential for healing:

1. It protects that area with fluid, like bubble wrap around a fragile vase.

2. That chemical process increases swelling and inflammation while compressing the nerves (Our body's alarm system, aka pain).

3. This increase in fluids sends vital white blood cells to the injured area for the body's natural repair process.

Cold therapy is also effective for migraines. For chronic inflammation conditions (like arthritis and tendonitis), your doctor might also use anti-inflammatory medications, injections, etc. Again, follow your physician's instructions.

What to do about swelling?

As a rule of thumb, when you are initially injured and there is swelling, it is recommended you remember P.R.I.C.E.:

• P = Protection from further damage (with a brace or wrap)

• R = Rest to avoid any further injury (let the body do its thing)

• I = Ice (cold) for controlling pain, bleeding, and edema. To prevent frostbite, Do not apply directly on the skin.

• C = Compression for support and controlling swelling (Wrap)

• E = Elevation for decreasing bleeding and edema (swelling)

You should always consult a physician to get a proper diagnosis & treatment.

When you have muscular pain or soreness, Think Heat.

I am a big fan of heat. If it is not an acute or severe injury, you should use heat application in most cases. Heat Therapy helps with muscle tension, restriction, and tightness. It relaxes the muscle, allowing good blood circulation and nutrients while removing cellular waste from tissue. This process is essential in muscle recovery and repair. I always say to my clients, "You can't expect good circulation if your muscles are like a rock." So, when there is a chronic (reoccurring) muscular pain, and you're feeling stiffness or soreness, I say, "Use Heat."

Heat therapy is the way to go after your workout or after a long day. It is also great for treating muscle spasms, sore areas, and muscle tension.

(New Post Alert: We'll get into this in a future post, "Moist Heat vs. Dry Heat, Which is better?"

How long do I apply?

Never leave heat or cold application on for an extended amount of time

For Ice, you should apply for approximately 10-20 minutes on and 20-30 minutes off for the first 48-72 hours of injury.

For Heat, you should use it for 15-20 minutes on and about 20 minutes off, as needed.

Why do we suggest this?

If you leave the Heat/Cold application on, your body will respond with an adverse (opposite) effect. For example, when you leave a heat source on too long, your body says, "hey, the heat is still here; shut everything down." So instead of relaxing, it will constrict the muscle and circulation to that area to protect it. The same with too much Cold; it will increase fluid (swelling) to protect that area. So to ensure you get the intended response and not kick in that secondary reaction, you have to stop the application at the suggested time.

My quick recap of Heat Vs. Cold

Just ask yourself this,

• Is this a recent injury (within the last three days)?

• Is the injury-causing pain or swelling at the joints (knee, elbow, ankle, or shoulders?

• Do I need the three "S": Stabilize (wrap it up), Stiffen (rest or not move), or Slow down (reduce swelling and inflammation)?

... If your answer is “Yes,” Then use Cold therapy.

Now, ask yourself this,

• Is this a chronic issue or reoccurring injury?

• Is it a muscular condition (tight, sore, or muscle pain)?

• Is it to assist with the rebuilding of muscle & recovery process. (increase nutrients, expel cellular waste)?

... If your answer is “Yes,” Then use Heat Therapy.

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