Hot vs Cold: When to use which?

I’ve run out of fingers – and toes on the number of times I have been asked this question. Let’s face it:
1) It’s a really good question
2) The answer is not as obvious as you would think
3) Everyone at some point in their life will benefit from the use of hot/cold.

Cold Therapy or Cryotherapy is best used for an acute (new) injury, generally within the first 72 hours. It is used to decrease swelling or inflammation and helps to numb the area.
Cold in the form of an ice pack acts as a natural analgesic (pain-reliever). It temporarily numbs sore tissues and slows nerve impulses which decreases pain.
It causes vasoconstriction (narrowing of blood vessels) which reduces blood flow and limits swelling.

Common cold therapy methods:

• Ice packs
• Cold compresses
• Ice baths

⏱️ Limit to 15–20 minutes per session to avoid tissue damage.