When we are sore or have an injury we try different methods to help ourselves recover and reduce the pain. 

As Osteopaths we see a lot of different patients with different complaints and often get asked what is a better way of managing their pain and injuries; hot or cold?

It’s not always a simple answer, sometimes it’s even both. But here you’ll find some simple hints as to what you might find helpful for your complaint. 

HEAT

WHAT HAPPENS WHEN WE USE HEAT?

By applying heat, there is an increase in blood flow to the area which brings with it more oxygen and destructive enzymes which act to clean up the injured tissue for good healing to occur.

WHERE CAN I GET HEAT FROM?

Heat can come from a heat pack or water bottle, wax baths, heat gels, hot towels, warm bath or shower, through using equipment such as electrotherapy or warm water such as hydrotherapy.

Warmth may have a pain reducing effect by effecting the touch and temperature receptors and blocking the pain signals. Heat may also cause muscle relaxation and increase flexibility of the muscle.

WHEN SHOULD I USE HEAT?

Heat may be helpful in chronic injuries such as chronic neck or back pain and around sore muscles and joints. 

When an injury first occurs you should avoid heat as it can increase swelling. 

However after some of the swelling has decreased and new tissue or scar tissue is formed, heat can help in the healing process.

COLD

WHAT HAPPENS WHEN I USE COLD?

When we apply cold, the blood to the area decreases as the blood vessels become smaller. This results in a reduction of tissue metabolism, inflammation and certain enzymes to help limit further injury.

WHERE CAN I GET COLD?

The source of cold applied can come from an ice pack or classic bag of peas, an ice bath, cooling gels or cold air.

WHEN SHOULD I USE COLD?

Cold application can improve range of motion by reducing swelling and numb pain signals.

Cold is helpful in the first phase of healing; the inflammatory process. During this phase, the body’s response is trying to protect further damage while containing the injured tissues. Ice is helpful during this stage to stop swelling. 

Ice can be helpful for acute injuries such as rolled ankles when there is swelling noticed.

Heat should be avoided during this stage as it increases the blood flow to the area which can increase the swelling.

Heat and cold should be used appropriately and for no longer than 20 minutes at a time. 

Always use precautions when applying hot or cold especially if you have any conditions affecting your ability to feel temperature.

Speak to your trusted health professional about what is best for your treatment.

If you need some advice managing a acute or chronic complaint get in contact with us at Osteo 4 Families on 0416 161 411

Keynotes: https://www.physio-pedia.com/Thermotherapy

By Mariella Berry