Applying Cold and Heat Therapeutically

Healing an injury or treating a painful condition can be significantly impacted by the appropriate application of cold and/or heat. Both cold and heat relieve pain and help with tight muscles, but other considerations (especially inflammation and depth of injured tissue) apply.

COLD

Apply cold immediately following any muscle, joint, or bone injury to relieve swelling, reduce pain and inflammation, and decrease muscle soreness and tightness. You can use cold any time after that. Cold only penetrates about 1 cm below the surface, so it works best for initial swelling/inflammation and for superficial conditions.

Do NOT use cold on broken or irritated skin, on superficial nerves, or when circulation is impaired. Also avoid applying cold when these conditions are present: Raynaud’s disease, cold intolerance, cold allergy, any previous experience of frostbite, impaired mental ability or sensation.

How to apply: Wet a cloth in hot water, wring it to dampness, wrap it around the cold pack, and apply. Check the skin in 5 minutes. If it’s bright red or numb, add another layer of insulation. Leave cold pack in place until it warms to room temperature. Repeat if needed. Never apply a gel pack directly to skin. Continue reading