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 heat/cold therapy.
Cold therapy is best used for an acute (new) injury, generally within the first 72 hours. It temporarily numbs sore tissues and slows nerve impulses which is an excellent tool for pain management. It causes vasoconstriction (narrowing of blood vessels) which reduces blood flow and limits swelling and inflammation.
Common cold therapy methods:
• Ice packs
• Cold compresses
• Ice baths
⏱️ Limit to 15–20 minutes per session and have a layer between the pack and your skin to avoid tissue damage.
Heat therapy is used in the later stages of an injury, after 72 hours. It is used to decrease muscle tightness, muscle spasms or joint stiffness by relaxing soft tissues. Heat causes vasodilation (widening of blood vessels) which improves blood flow needed for healing.
Common heat therapy methods:
• Heating pads
• Warm towels
• Hot baths/showers
⏱️ Use for 15–30 minutes per session. Don’t apply to an open wound or if swelling is present.
⚠️ Bonus Tips:
• Avoid heat immediately after an injury—it can make swelling worse.
• Avoid ice if you have poor circulation or a sensitivity to cold.
• If in doubt, start with cold for a fresh injury, and switch to heat as it heals.
Author: Dr. Angelee Boyce
