“Should I use heat or cold?” This is a common question that I get asked on a regular basis.

“I was not sure which to use so I did not use any”. You are not alone; I hear this very often also.

Heat

Heat helps to:-

• Promote blood flow to the area
• Makes the blood vessels dilate to improve the circulation to an inflamed area
• Encourages sore muscles to relax

Conditions that heat would help:-

• Osteoarthritis
• Long term muscle pain and tightness
• Muscle spasms
• Tendonitis or tendon stiffness

How to use heat:-

• Hot water bottle
• Warm bath
• Heat pads
• Deep heat

Heat tips –

• Can be used 20 minutes for 3 x a day
• Use heat as part of a warm up to prepare the muscles for exercise
• Avoid excessive heat
• Not suitable for already hot/inflamed areas, insensitivity to heat

COLD

Cold helps to:-

• Slow down the build up of inflammation
• Reduces swelling and bruising
• Prevent secondary tissue damage
• Numb soreness feeling
• Reduce pain signals to the brain

Ice is good for these conditions:-

• Acute pain
• Initial injuries response
• Headaches/migraines
• Muscle sprains
• Ligament strains

How to use ice:-

• Ice packs
• Frozen peas
• Biofreeze/Deep freeze gels
• Ice baths

Cold tips:-

• Do not place the ice directly on the skin. It needs a barrier such as a tea towel
• Most acute injuries need 20 minutes of cold use every 2-4 hours alongside RICE (rest, ice, compression, elevation)
• Using a gel such as biofreeze can be placed in a bag and used after an exercise session
• Do not use on open wounds, burns, blistered skin

Summary of heat vs cold

If the pain is more long term = heat

If the injury is recent = cold

ALWAYS read the labels and follow the instructions advised