by Austin Onorati, SPT
When you are dealing with pain or an injury, one of the most frequent questions we get from patients are “When should I use heat or ice?” Knowing when to apply heat or cold can make a significant difference in your recovery, comfort, and overall function.
Cold Therapy
Cold therapy is your go to for acute injuries happening within 24- 48 hours. So, these are injuries such as sudden sprains, strains, or swelling of a specific area. Applying ice can help reduce inflammation to an injured area, decrease pain, and minimize tissue damage in the early phases of an injury. Cold therapy can also be used in situations of intense activity such as high-level athletes doing cold immersions to optimize muscle recovery.
Best for:
- New injuries (within 24–72 hours)
- Swelling or bruising
- Sharp or throbbing pain
- After intense activity or physical therapy sessions
How to Use:
- Use an ice pack wrapped in a towel
- Apply for 15–20 minutes at a time
- Allow at least 1 hour between icing sessions
Heat Therapy
Heat is best for chronic pain or stiffness. It helps stimulate an area promoting blood flow, helping relax tight muscles and even easing joint stiffness. This could be especially useful for before stretching or even exercising for warming up the region about to be moving.
Best for:
- Chronic muscle soreness
- Arthritis
- Muscle tension
- Before physical therapy or activity
How to Use:
- Use a heating pad or warm towel (moist heat is most effective)
- Apply for 15–20 minutes, being cautious not to overheat
- Avoid heat with recent injuries or swelling
What to Avoid
- Don’t apply heat to a new injury as it could possibly increase swelling
- Don’t overuse or apply ice for too long, it could slow down the healing process
- Always use a protective layer to avoid skin damage!
To learn more about our cold and heat therapy in Malta, Queensbury, Saratoga Springs and Delmar, please give us a call at (518) 289-5242 to schedule an appointment.
