Is Cold Or Hot Treatment Better For Injuries?
Mitigating pain with heat and cold can be effective for various conditions and injuries. Hence, it is important to understand when to use which. The general rule is to apply ice for acute injuries or pain, when inflammation and swelling are more prominent. On the other hand, heat is more suitable for chronic muscle aches and joint stiffness.
If you have an acute injury, you should apply ice to the affected area as soon as it is safe to do so. Cryotherapy constricts blood flow into the tissues in the target area, which can limit inflammation and swelling especially when used in conjunction with compression and elevation.
Cold exposure can also temporarily reduce cellular activity and slow down neural conduction.
Hence, cold therapy during the acute phase of an injury can help to control the swelling and relieve the pain sensation. Cryotherapy can be of great benefit to muscle strains and ligament sprains, particularly in sports injuries. Use cold therapy for short periods of time (less than 20 minutes), several times a day. Never place a frozen item in direct contact with your skin, as it can damage the underlying tissues.
On the other hand, thermotherapy widens blood vessels to improve blood flow and circulation. This helps to relax the muscles and reduce any spasms, thereby decreasing joint stiffness while soothing chronic pain and stress, which is often associated with excess tension and anxiety. Because heat can penetrate several centimeters beneath the skin surface, this form of therapy can speed up the biochemical healing processes. Since heat therapy can be good for relieving muscle tension and soreness, it is common practice to enjoy a warm shower after a stressful day at work, or intense exercise.
Generalised heat therapy such as warm baths and sauna are often beneficial when used for an extended duration. However, stick to 20-30 minute time limits for local applications, and beware of using extremely hot objects to avoid burns. For self-care at home, you can use hot water bottles or microwaveable hot packs. These applications can be repeated several times a day.
There are certain cases where heat therapy should not be applied, primarily if there are obvious signs of injury such as an open wound, bruise or swelling. Heat therapy should also not be used on tissues that are infected. Signs of infection are more subtle, but include redness, mild swelling, and may be hot and tender to touch. If you have pre-existing medical conditions or are pregnant, check with a specialist before attempting any self-treatment.
Ice and heat have been used to alleviate mild pain for centuries. Understanding when to use cold and heat therapy will significantly increase the effectiveness of the treatment. However, if either exacerbates the pain or discomfort, stop immediately. Some people do not tolerate cold or heat well. An important consideration is your personal preference to what brings relief and helps you feel better. Nonetheless, it is crucial to note that cold and heat therapy is not a cure for injuries, and should be utilized as an adjunct to proper care.
If you suffer a sports injury, and cold or hot therapy does not work, better consult a sports injury specialist in Singapore to get proper treatment.
Nursing a sports injury, and cold or hot therapy does not help, schedule a consultation with our Australian trained & registered chiropractors for effective treatment.
Read more: How To Find A Trusted Chiropractor In Singapore?
Kissun Chiropractic is a trusted and leading chiropractic clinic in Singapore offering affordable and effective treatments for all ages in the community. We are experienced in treating routine and complex neuromusculoskeletal conditions such as headaches, neck, shoulder and backaches, osteoarthritis, scoliosis, sciatica, pregnancy aches and pains, sports injuries, performing ergonomic assessments and postural checks. Patients’ conditions are managed through natural, safe, non-invasive, drug and surgery free treatments, relying on the bodies’ inherent recuperative functions. Treatment plans are customised to patients’ specific needs and preferences.