Hot vs Cold Therapy: Which One Should I Use?
Being in pain is never fun. Discomfort, achiness, and stiffness can make everyday activities cumbersome and unenjoyable. If you’re an athlete, it can be especially frustrating when you’re unable to exercise because of strain from a previous workout, damage from an injury, or flare ups from an autoimmune disease.
Both hot and cold therapy can be useful in all these cases, but which one should you use when you’ve got a minor injury like a strain or sprain versus a major one like a broken bone? And what about DOMS (Delayed Onset Muscle Soreness), or a chronic condition like arthritis? Let’s dive into the world of temperature therapy to see which one to use and when.
Which is better, hot or cold therapy?
Neither is necessarily “better” than the other. It really depends on the situation. In fact, using a combination of both temperatures can sometimes be beneficial. In the case of a headache or migraine, cold therapy can help dull the sensation of pain while hot therapy can help relax you and reduce tension. If you’re in a situation where both cold and hot therapy can help, it’s always best to apply ice first to reduce inflammation and pain, then heat for relaxation and recovery.
When deciding which type of therapy to use, there are a few things to consider. First of all, if you’re dealing with a serious injury, it’s best to consult with a doctor or physical therapist. They can give you personalized advice based on your medical history.
Another factor to consider is the type of injury or condition you have. Cold therapy works best on acute (sudden) injuries like a sprain, strain, or bruise since it can reduce swelling and inflammation. On the other hand, hot therapy is better for chronic (long-term) conditions like arthritis or a repetitive motion injury because heat helps with relaxation and circulation. You can also use your own preferences to decide which therapy to try. Everyone has a different nervous system, so what may work for one person doesn't always work for another. Ask yourself, which therapy feels more soothing and comfortable to you? Which one can you tolerate more? Which one has worked in the past?
What is hot therapy and what does it do?
Hot therapy, also referred to as thermotherapy, involves applying heat to your body in various ways. It does a number of things to help you with pain, stiffness, and discomfort. First of all, heat helps your muscles relax by increasing blood flow, which in turn allows more circulation of oxygen and nutrients. Applying heat to your body also releases endorphins, our body’s natural pain-relieving chemicals, which help to soothe any aches and pains in your muscles and joints. Heat therapy can also improve tissue elasticity, encourage healing by stimulating cell regeneration, and relieve menstrual cramps.
Here are some of the different types of hot therapy you can try:
Warm Compress
A warm compress is made from soaking a towel or cloth in warm water and placing it on the part of your body that ails you. It’s probably the easiest and least expensive way to use heat therapy on yourself. The combination of warmth and wetness is particularly good for reducing inflammation and clearing up congestion if you have a cold or allergies.
Heating Pad or Electric Blanket
A Heating pad is great for applying warmth to an achy, sore spot on your body. For all-over warmth, you can also try an electric blanket. Both heat pads and electric blankets are perfect for back pain, stiffness, or when you’re dealing with menstrual cramps.
Warm Bath
Warm baths feel amazing and can help get rid of soreness and stiffness. They’re also good for de-stressing. When you pair a warm bath with Epsom salt, it enhances muscle recovery effects, especially when you’re dealing with DOMS after an intense workout. Epsom salt contains magnesium, which is absorbed through your skin when you take a bath with it. Magnesium is a mineral that not only relaxes your muscles, but also helps manage muscle and nerve function in your body.
Paraffin Wax Treatment
This treatment involves dipping your hands, feet, or other body parts in melted wax. The wax then forms a shell around your skin and locks the warmth in. Not only does it provide relief from joint stiffness and soreness, but it also helps soften your skin. You can usually find this type of treatment at spas, nail salons, or physical therapy clinics, but you can also do it at home with your own paraffin wax machine.
Red Light Therapy
Red light therapy, or infrared therapy, uses near-infrared light to penetrate your body with heat. This therapy can accelerate the healing process for wounds by stimulating tissue regeneration and reducing inflammation. It also aids in muscle recovery and performance by increasing mitochondrial function, ATP production, and muscle protein synthesis. You can do the therapy at home using a red light therapy panel or a red light therapy lamp, but near-infrared light products are a bit on the expensive side. If you want to try red light therapy out before you buy anything, you can book a session at a wellness center or spa.
What is cold therapy and what does it do?
Cold therapy, aka cryotherapy, is - you guessed it! - when you apply something cold to your body. It has a number of benefits, including reducing inflammation by constricting your blood vessels and reducing blood flow to injured areas, which is why it’s recommended to ice a sprained ankle or bruised hip. This reduction in inflammation also contributes to improved circulation and muscle recovery, which is why you see a lot of athletes taking ice baths. Since cold therapy numbs the nerves in an affected area, pain reduction and reduced muscle spasms are also benefits of cold therapy.
Here are some cold therapies to try:
Ice Pack or Cold Compress
Ice packs are great for concentrating cold in a small area, and are the most accessible way to apply cold therapy. They help reduce inflammation, swelling, and pain in muscles and joints. You can make your own using some frozen peas or with ice in a towel, but I prefer to use a gel pack. Gel packs are flexible and easily conform to the shape of whatever you put them on. This allows the cold to get in all the nooks and crannies.
Ice Massage
Ice massage is another simple way to apply cold to an injury or sore muscles. Instead of using a barrier like in an ice pack, the ice is placed directly on the skin and moved around an affected area. Ice massage is also applied in a shorter duration than other cold therapies so that direct contact with ice doesn’t damage your skin. You can easily make your own ice massager using ice massage therapy cups, or, If you’re not fond of the wet sensation of actual ice, you can also try a cryo massage ball.
Ice Bath or Cold Shower
Where ice packs and massage isolates one area of your body, ice baths and cold showers cover your entire body. If you don’t like showers and/or don’t have access to a bathtub, you can purchase a cold plunge tub. It may look slightly silly, but it is effective, clean, and portable. Immersing your entire body into very cold water regularly can reduce muscle fatigue and increase endurance, which is why this therapy is favored by athletes. Ice baths and cold showers can also improve your circulation, boost your mood, and strengthen your immune system.
Cold Therapy Machines
A cold therapy machine circulates cold water or air through a pad that is placed around an affected area. This machine gives you a ton of control, letting you target specific parts of your body and maintaining an optimal temperature without causing damage. It also allows you to customize the pressure and intensity to your comfort level. Cold therapy machines are often used after surgery or to manage chronic pain conditions.
Cryotherapy Chamber
These chambers are intense! They expose you to extremely cold temperatures starting at -148ºF and going all the way down to -256ºF. Luckily, you’re only supposed to be inside one for a very short time. Regular exposure to the cold reduces adipose fat, so these chambers are great for weight loss and boosting your metabolism. Along with the usual benefits of cold therapy like reduced inflammation and pain relief, cryotherapy chambers can also improve strength, endurance, and muscle recovery time in athletes, reduce stress, and enhance your mood.
Are hot and cold therapy safe?
Both hot and cold therapy are relatively safe, but like most things, should be used in moderation. You don’t want to be falling asleep for hours under a red light therapy lamp, or your skin could get irritated. You also don’t want to ice your ankle to the point where you cause nerve damage. Making sure the temperature isn’t too extreme is also important so that you don’t burn yourself or cause frostbite. In addition, if you have a medical condition, check with your doctor to make sure the therapies mentioned in this article are safe for you to perform.
In the end, both hot and cold therapy can be beneficial when you’re in pain. It’s an excellent way to recover from workouts and manage both new and chronic injuries. Hopefully this article has shed some light on which therapy you should use and when. If you’re still unsure of which temperature to go with, it’s a good idea to do more research, consult with a medical professional, and/or experiment with what feels right for you.
