Ever wondered when to apply heat or cold therapy when dealing with stiff joints or a muscle sprain? Both have their place in the healing journey. Read on to find out more about these easy, natural and affordable therapies.

By Carel van Aswegen

Cold Therapy

Cold therapy is also known as Cryotherapy. An ice pack applied to an inflamed area will reduce blood flow to that area. This helps to reduce inflammation and swelling, also reducing nerve activity which helps to alleviate pain. Cold therapy is generally used after an injury or activity that aggravates a chronic condition, it’s also beneficial in treating chronic pain or overuse injuries in athletes. Ice can be used for migraine headaches, sprains and strains, gout flare-ups and even post-exercise to tender areas.

How to use cold therapy? Apply an ice pack or a bag of frozen peas to the affected area for 20-minute intervals, with a 20-minute break between sessions. Ice slows down your blood flow, which slows down swelling and numbs the pain.

Heat Therapy

Thermotherapy, or heat therapy, expands your blood vessels to increase blood flow, promotes muscle relaxation, flexibility and also helps to alleviate pain. This type of therapy helps to increase your range of motion, promotes circulation, dilutes lactic acid build-up, eases pain and is beneficial for stiff and sore joints or muscles. Heat can be used on conditions such as arthritis, painful neck spasms, muscle cramps, back pain, tendinosis and general stiffness.

How to use heat therapy? Apply a hot water bottle or heat pack to the affected area for 20-minute intervals, with a 20-minute break between sessions. These are great in conjunction with physiotherapy treatment.

It is advisable to wait for 48 – 72 hrs when in doubt before considering heat therapy. As a rule of thumb, use ice for injuries less than 6 weeks old, and heat for injuries older than 6 weeks. Using heat on an older injury will speed up healing time by increasing blood flow to the area. It will also help with joint mobility so you can move more. If your pain doesn’t subside it’s advised to see a medical professional.

 

For the treatment of injuries and inflammation make an appointment with physiotherapist Carel van Aswegen today.