It’s Hot And Cold
Uh-oh, you pulled a muscle in your neck, or felt a twinge in your back, or maybe that calf cramp is acting up again. You’re in pain, it’s uncomfortable, and you want relief, but what’s the best thing to do? Your mother might tell you to put a hot water bottle on it, while you dad will insist to get a cold pack. While both hot and cold therapy treatments carry benefits, you might be surprised what the best option is.
TEMPERATURE THERAPY
First, let’s talk about the difference between hot and cold therapy. Basic heat therapy, better known as thermotherapy, involves utilizing a hot water bottle, heating pads, or a warm bath. While cold therapy, or cryotherapy, involves a water bottle with cold water, freezer pads, or cold water baths. Both of these therapies carry huge benefits and in some cases alternating between hot and cold is suggested, but we will get to that in a minute!
COLD THERAPY
Cold therapy is used to reduce blood flow to an injury. The lower temperature helps to slow the rate of inflammation and reduce the risk of swelling and tissue damage. Another benefit of cold therapy, it numbs sore tissues and actually slows down the pain messages being transmitted to the brain. Ice is best used within 48 hours of an injury and utilized for swollen or inflamed joints and muscles.
For sport injuries, remember this acronym – RICE – which stands for Rest, Ice, Compression, and Elevation! Please keep in mind, ice shouldn’t be applied directly to your skin unless it is in the form of a massage and the ice is moved around!
HEAT THERAPY
When you apply heat to an inflamed area blood vessels dilate, promoting blood flow, and sore or tight muscles relax. Heat therapy can help to improve circulation which eliminates any built up lactic acid which can occur after certain exercises. Many people actually use Heat therapy without even realizing it when they draw themselves a hot bath and soak after a long day!
Never use heat on a new injury or open wound, or on someone who is overheating. The temperature you use should not burn but be comfortable.
ALTERNATING HOT & COLD
Alternating between heat and cold therapy can be hugely beneficial. When applying cold, the blood vessels contract, which reduces circulation and decreases pain. Removing the cold and applying heat, will then expand the vessels, improving circulation and flooding nutrients to the injured tissues helping it heal. This type of treatment is good for exercise-induced injuries or osteoarthritis.
WHICH ONE IS BETTER?
The fact is, neither is better than the other, but they do entirely different things. At Plaza Physiotherapy Clinic we offer physiotherapy, registered massage therapy, acupuncture and naturopathic medicine. All of our services use cold and/or hot therapy. If you are unsure of what you should be using for your pains, strains and aches, contact us and we will guide you in the right direction!
