In what situations should we apply cold or heat?
Pain can be reduced by using heat or cold. However, there are instances in which a particular treatment plan is superior to another. Discover what they are.
Using an ice pack or a towel dampened with hot water are two easy ways to reduce pain and swelling following a minor fall, several hours of more strenuous exercise, or even when we are in pain from an incorrect sleeping posture.
Depending on the circumstance, applying heat or cold can be accomplished with a hot water bottle, ice cubes, or thermal gel plates that have been either heated in the microwave or cooled in the home freezer. In certain cases, choosing one of the options—or avoiding the other—is the best course of action. Recognise when to use heat or cold.
When to apply cold
The cold helps to lessen pain, inflammation, and bruising by lowering blood circulation and nerve activity. The best use of ice or a cold compress on a particular muscle or area of the body occurs in isolated circumstances, which are frequently connected to physical activity or sports. This explains why we frequently witness athletes applying an ice pack to their injured bodies or taking an "ice bath" following a competition. The effectiveness of cold treatment also depends on how quickly it is applied. It relieves symptoms immediately and keeps the injury or inflammation from getting worse.
Types of cold treatment:
● Ice bags
● Cold compresses
● Stretches and cryogenic exercises (icing beforehand)
● Ice massage
● Cryogenic therapy chambers (cryotherapy)
● Ice bath
What precautions should we take when using cold?
Applying ice or being exposed to the cold must be done for brief periods of time—generally no longer than 20 minutes—and can be repeated. It is advised to use it on a towel or cloth and to keep an eye on the region to avoid damaging the skin or tissues. Individuals with blood circulation problems or altered sensitivity, such as those with diabetes, have to refrain from using cold treatments. Cold should also be avoided if your muscles or tendons are stiff.
When to apply heat
Applying heat to a particular part of the body, as opposed to cold, causes muscles to relax and blood circulation to increase. Heat helps with muscle flexibility, pain alleviation, and the healing of achy areas. If applying cold initially helps in acute situations, applying heat consistently over the medium and long term will be more beneficial. You can keep applying heat for anything from 30 minutes to two hours. Regarding temperature, it is contingent upon individual tolerance; however, heat treatment denotes the application of a temperature that produces comfort.
Types of heat treatment:
● Hot water bags
● Hot paraffin treatment
● Hot moist towels
● Hot heat packs
● Bags with sand, lumps, or other heat-resistant material
● Ultrasonic heat
● Hot water bath
● Steam room
What precautions should we take when using heat?
Cold is a more suitable treatment for wounds, blisters, and areas that are swollen and inflamed.
People with certain ailments should exercise extra caution when applying heat, even if the temperature used in these therapies is seldom particularly high. These conditions include: instances of multiple sclerosis, diabetes, dermatitis, and venous thrombosis. These are a few illnesses that need not be connected to heat therapy.
General precautions to take into account
In general, it's crucial to keep the skin away from direct contact, especially when dealing with ice, and to keep an eye on the region to avoid temperature-related harm. You can apply heat or cold multiple times a day, but before applying another treatment, it's advisable to let the skin return to its typical temperature and color.
Get in touch with your doctor if you have any of the following symptoms at the location of the lesions that are being treated: redness, swelling, skin irritation, or blisters.