We take a closer look at how hot & cold therapy can help with pain
From swollen ankles to bad backs, we’ve probably all used hot or cold therapy at some point to help ease different types of pain. But which is most effective?
Well, some types of pain call for hot, some call for cold and some call for a mix of both. Here, we take a closer look what we actually mean by hot and cold therapy, what the benefits are, how you can use them, as well as common mistakes to avoid when using these types of treatment.
It’s important to choose the right therapy to support healing and minimise any discomfort, so read on to find out more.
Heat therapy
What is heat therapy?
Heat is an effective treatment for most aches and pains. It causes the blood vessels to dilate which brings more blood to the area to stimulate the healing of damaged tissues.
You can apply heat therapy in different ways. You might use heated pads, a wheat bag, a hot water bottle, a heat lamp or you could even hop in the bath for some full-body warmth.
What are the benefits of heat therapy?
Heat therapy helps to improve circulation and blood flow to a particular area through an increase in temperature. This can help soothe discomfort and help to ease pain and muscle stiffness.
When should I use heat therapy?
Heat therapy is best for muscle pain or stiffness, including things like back pain or pain associated with arthritis.
Make sure to only use heat therapy on an injury that’s over two days old, to avoid making it worse. The exception to this is lower back strain as a lot of this pain is usually caused by muscle spasm rather than tissue damage, so heat can often be more helpful here than ice.
How should I use heat therapy?
If you’re using a hot water bottle or wheat bag, we’d suggest applying it to the area for around 20 to 30 minutes. Just make sure to cover it in a dry towel before applying to the skin. You can repeat heat therapy every two to three hours during the day.
Common mistakes to avoid with heat therapy
Heat therapy can be beneficial for soothing aches and pains, but there are a few common mistakes to avoid so you don’t end up making your injury or condition worse. We’ve taken a closer look at some of these below:
- Don’t use ‘hot’ temperatures – go for ‘warm’ ones instead to avoid burning your skin
- Don’t use heat in the first few days of injury – only use heat on an injury that’s over two days old
- Don’t use heat if an area is bruised or swollen (or both)
- Don’t use heat therapy on an open wound or an infected area – this could end up making the infection worse
- Don’t use heat over areas of skin with poor sensation or circulation
People with certain pre-existing conditions shouldn’t use heat therapy due to a higher risk of burns or complication. These conditions include diabetes, epilepsy or if you have a heart condition.
If you’re not sure if it’s suitable for you, speak with your pharmacist or GP before using heat therapy.
Cold therapy
What is cold therapy?
There are a few different ways you can apply cold therapy to the affected area. Treatment options include things like ice packs or frozen gel packs, coolant sprays, ice massage or ice baths.
What are the benefits of cold therapy?
Cold therapy works by reducing blood flow to a particular area, which can help to ease inflammation and swelling – especially around a joint or tendon. It may also temporarily reduce nerve activity, which can help to relieve pain.
When should I use cold therapy?
Cold therapy is most helpful when used for acute injuries and pain. These are injuries that happen suddenly, such as a sprain or dislocation. As we’ve mentioned, cold therapy is best for injuries that involve inflammation or swelling.
How should I use cold therapy?
It’s important to only use cold therapy for a short period of time, to avoid causing nerve, tissue or skin damage. 15 to 20 minutes is usually fine, and you can repeat every two to three hours during the day. Make sure to check your skin regularly while reapplying.
Try to apply cold treatment as soon as possible after an injury. If you’re using something like an ice pack, make sure to wrap it in a towel and never apply the frozen item directly to your skin to avoid damage.
Common mistakes to avoid with cold therapy
As with heat therapy, there are common mistakes to avoid with cold therapy to ensure you don’t make your injury worse:
- Don’t use cold therapy on stiff muscles or joints
- Don’t use it on broken or open wounds
- Don’t use it if you have poor circulation
- Don’t apply cold packs directly onto the skin – this can cause skin, tissue or nerve damage
- Don’t apply cold packs for longer than 15 minutes
- Don’t leave ice on while you’re asleep
- Make sure to check the skin for ice burns
If you have a sensory disorder, it’s best to avoid cold therapy as you may not be able to feel if any damage is being done. You also shouldn’t use it if you have diabetes or an infection. If you have cardiovascular or heart disease, make sure to consult your doctor before using cold therapy.
When should I use contrast therapy?
Contrast therapy is when you mix both hot and cold therapy together. It can be useful to improve circulation and decrease swelling in an injured area.
Contrast bathing is a popular form of contrast therapy. It involves rapidly switching between hot and cold baths, which causes your blood vessels to open and close in a pulsing, pump-like motion. Some research suggests this pumping action may help to reduce pain.
At-home hot & cold options
Looking for some at-home heat and ice therapy options? From ice packs to hot water bottles, check out our collection of hot and cold pain relief treatments.
Alternative therapies to consider for pain
There are also other types of therapy available for pain management. We’ve taken a look at some of these alternative therapies, though more research needs to be done to understand just how beneficial they are for pain.
Massage
Research is ongoing into how massage can help with pain, but some evidence suggests that therapeutic massage may relax painful muscles, tendons and joints. It can also help to improve blood circulation and help fluid drain more efficiently from parts of the body.
Acupuncture
Derived from ancient Chinese medicine, acupuncture involves inserting fine needles into certain areas of the body to stimulate the sensory nerves under the skin and in the muscles. It’s thought that this causes the body to produce pain-relieving endorphins.
Currently, NICE (the National Institute for Health and Care Excellence) recommends considering acupuncture as a treatment option for:
- Chronic (long-term) pain
- Chronic tension-type headaches
- Migraines
- Prostatitis symptoms
- Hiccups
However, for other conditions, the evidence on the effectiveness of acupuncture is still unclear.
Cupping
Cupping is a technique that uses a small cup to create a vacuum force when applied to the skin. There’s a theory that the touch, pressure and vibrational sensations caused by cupping may stimulate large nerve fibres in the body, contributing to pain relief, however more research is needed to support the practice of cupping.
Additional pain relief
Of course, pain relief medications are also available to help ease your pain. Here at Boots, we have plenty of pain relief options, from tablets to TENS machines.*
When should I seek professional advice?
If your pain or discomfort is severe, worsening, affecting daily life or you’re worried, make sure to go and see your GP. It’s also important to speak with a doctor if you develop any bruising or skin changes over the course of any treatment.
Frequently asked questions
When should you not use heat for pain?
As we’ve mentioned, you shouldn’t use heat therapy on a new injury – wait at least two days before applying heat. Avoid using heat on an area that is swollen or inflamed and don’t apply heat to an open wound or an infected area.
What is better for arthritis, heat or cold?
Both hot and cold therapy can be beneficial for those living with arthritis. Applying hot or cold packs to the joints can relieve the pain of osteoarthritis in some people.
Does nerve pain go away with heat?
For some types of nerve pain, such as sciatica, applying heat packs to the painful areas may help to relieve your pain and ease recovery.
Is cold therapy good for muscle pain?
You shouldn’t use cold therapy on stiff muscles, instead heat can be used to ease muscle pain.
How quickly does acupuncture work?
NICE (the National Institute of Health and Care Excellence) recommends acupuncture as a treatment option for conditions like long-term pain, migraines and chronic tension-type headaches. It’s usually recommended that you do a course of acupuncture because it can take a few sessions for you to see improvements.
When to use a hot or cold compress?
A cold compress can be used to help reduce swelling, while a hot compress might help ease muscle pain or stiffness.
