BODY CARE HEALTH-WELLNESS MEDICAL TREATMENTS MEDICINES NATURAL MEDICINE

When To Apply Cold or Heat to an Injury

Dr. Tasnim Zara

When to apply cold or heat? This familiar doubt frequently arises in the face of an injury. Sometimes we hear that it is better to apply hard, other times heat but what is more effective? Both the application of cold and heat are effective therapies to relieve muscle or joint pain. Using one or the other depends on how recent the injury is or if the discomfort it causes is recurrent.

How do you act cold and heat in the face of an injury?

In the event of an injury, tissue damage, spasms, edema, and inflammation may occur that may increase with the stimulation of pain receptors at the muscular and spinal cord level, causing a more excellent motor activity response.

Applying cold and heat decreases pain and muscle spasms but acts differently; in many cases, their effects are the opposite.

Cold acts as a muscle relaxant in the short term, while heat acts as a medium and long-term muscle relaxant. For example: if we suffer a muscle pull while practicing sports, we must first apply cold to reduce inflammation, but hours later, it is best to use heat to offer a more lasting relaxing effect. On the other hand, if after a few hours, there is still inflammation, it is better to continue applying cold.

When to apply cold to an injury?

Cold can reduce secondary tissue damage and relieve pain in the affected area by producing increased relaxation and decreased blood flow, swelling, and edema.

It should be applied right after the injury has occurred, and during the first 72 hours after the injury, since when it comes to a recent injury, it helps prevent inflammation from increasing.

The application of cold is recommended in blows, falls sprains, sprains, muscle pulls, and headaches… Remember that cold alters sensitivity and can cause burns when applying cold, so it is essential not to place ice directly on the skin.

When not to use cold?

It is recommended not to apply cold in the following cases:

  • Immediately after physical activity.
  • If the affected area is numb.
  • When pain or inflammation affects a nerve.
  • If you have any vascular disease, poor circulation, blood vessel injuries, blood clots, or Raynaud’s syndrome.
  • When there is open or healing wounds, stretched skin, recent blisters, or burns on the affected area.
  • If you have hypersensitivity to colds.

How to apply cold to an injury?

Different methods can apply the cold: cold packs, ice baths, or ice massage … It is recommended to use it between 2-3 times a day minimum, but it can be applied at least once every hour. The duration is 20 to 30 minutes for each application that is made.

Ice packs are the best option to treat larger areas of pain such as knees, bruises, back, shoulder tendinitis, and muscle tension…

Caution should be exercised with blue gel bags (hot-cold bags), and never apply them directly to the skin as they are colder than frozen water and can cause burns and frostbite.

Ice baths are best suited to reduce inflammation in peripheral joints, such as ankle dislocations, wrist dislocations, or severe periostitis.

Ice massages are used to reduce well-localized inflammation, such as tendonitis of the hand, wrist, or elbow, bursitis of the elbow or heel, cysts in lymph nodes, apophysitis, or irritation of the epiphyseal plate.

How to apply cold to an injury?

Different methods can apply the cold: cold packs, ice baths, or ice massage … It is recommended to use it between 2-3 times a day minimum, but it can be applied at least once every hour. The duration is 20 to 30 minutes for each application that is made.

Ice packs are the best option to treat larger areas of pain such as knees, bruises, back, shoulder tendinitis, and muscle tension…

Caution should be exercised with blue gel bags (hot-cold bags), and never apply them directly to the skin as they are colder than frozen water and can cause burns and frostbite.

Ice baths are best suited to reduce inflammation in peripheral joints, such as ankle dislocations, wrist dislocations, or severe periostitis.

Ice massages are used to reduce well-localized inflammation, such as tendonitis of the hand, wrist, or elbow, bursitis of the elbow or heel, cysts in lymph nodes, apophysitis, or irritation of the epiphyseal plate.

When not to use heat?

The application of heat to an injury should be avoided in the following cases:

  • After completing a physical activity.
  • If the affected area is numb.
  • In the case of an open wound or burn.
  • Immediately after a severe injury.
  • If the body temperature is elevated due to a feverish state or fatigue caused by heat.

How to apply heat to an injury?

Heat we have seen to increase circulation and metabolic activity, improving the performance of soft tissues and relieving pain and spasms.

With the application of heat, we must be careful because it can increase inflammation and swelling, and on the other hand, using it too long or very high temperatures can cause burns.

The heat can be applied using gel bags (cold heat), hot baths, electric blankets, or a hot hydromassage pool, and like the cold, it should be applied at least 2-3 times a day and should not be used for more than 20 minutes.

Hot or cold? To take into account.

  • Using heat or cold temporarily can reduce stiffness and pain in arthritis.
  • In some people, heat works better, while in others, cold works better.
  • Cold helps reduce inflammation and swelling, relieving muscle spasms.
  • For some people, it is better to combine cold and heat. In this case, it is better to cycle by submerging the area in hot water and then in cold water.
  • Whether cold or heat is applied, it should always be at most 20 minutes its application.
  • These therapies should never be applied directly to the skin.
  • Menthol ointments should not be used in the heat because they can cause burns.