I often get asked by my clients is it better to use hot or cold/ice pack for the painful areas. The answer to this question is really not straightforward and the application of hot or cold therapy will depend on so many factors and your overall health.

In general, cold/ice therapy is usually applied to the acute injuries such as sprains and strains to reduce swelling and inflammation. The application of cold/ice pack will also affect the activity of your nervous system and will reduce the pain. You may apply cold/ice pack for no longer than 10-15 minutes, three or more times per day following the injury. Cold/ice pack will constrict blood vessels and reduce blood flow to the area and may slow down the healing process at the injured area. Just keep in mind that cold therapy might not be appropriate for your injury, and you should consult your doctor or your therapist prior to using cold/ice therapy. Never place the cold/ice pack directly to the skin as it may damage the skin; instead, wrap it in a towel before applying to the skin.

Heat pack will improve circulation and will increase blood flow to the area where applied. That can reduce pain and relax your muscles. Mostly it is used for chronic pain, stiffness, and muscle tension. You can apply heat pack for longer time than cold therapy, 15-30 minutes and sometimes even longer. Be careful that hot pack is not too hot as it may burn your skin. You should not apply heat pack to the area that is bruised or have open wound. Furthermore, you should not use heat therapy if you have certain conditions such as infection, vascular disease, dermatitis, deep vein thrombosis.

Sometimes alternating hot and cold therapy might be the best option.

A little note for people with lymphoedema. You should not apply hot or cold therapy to your affected body area as it may cause increased swelling.

So, my advice would be to consult your therapist prior to using hot or cold therapy and follow instructions for the best and safest result.