Most of us know that we should use a hot or cold compress to relieve muscle and joint pain. But, many of us just grab a bag of frozen vegetables from the freezer to compress just about anything. Did you know that using the wrong temperature could prolong your pain?
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According to Rochester University, the temperature you should use is based on whether the pain is new or reoccurring. Or in the words of science writer Paul Ingram, ice is for injury (typically new and short-lived) and heat is for muscles.
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“Heat can make inflammation worse, and ice can make muscle tension and spasms worse, so they have the potential to do some mild harm when mixed up,” wrote Ingram in a PainScience.com article.
“A new injury will cause inflammation and possibly swelling. Ice will decrease the blood flow to the injury, thereby decreasing inflammation and swelling. Pain that recurs can be treated with heat, which will bring blood to the area and promote healing,” according to the University of Rochester Medical Center.
Cold
There are fewer restrictions when using cold therapy than heat therapy. That may be why it's more popular. Still, using a cold compress when you should be using heat can cause more pain. Cold therapy slows down circulation and reduces inflammation. It's an absolute go-to for swelling and bruises.
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Ingram warns against mistaking neck and lower back pain for something that should be treated with cold therapy, even if it's a new injury. In this case, it's best to consult with your physician before applying a compress as these two areas are often mistaken for less serious injuries.
Hot
Heat does the exact opposite of cold therapy; it gets the circulation going by opening up blood vessels and increasing the blood flow to reduce (and relax) joints, muscles, tendons and ligaments. Heat can also be a great stress reliever even when you're not in pain. There's a reason why hot yoga, hot stone massages, and even using warm water during a pedicure are a thing.
“The warmth also decreases muscle spasms and can increase range of motion. Applying superficial heat to your body can improve the flexibility of tendons and ligaments, reduce muscle spasms, and alleviate pain,” according to the medical center at Rochester University.
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Hot and Cold
There are some instances where both cold and hot compress work better together. For instance, if you are experiencing swelling, it's best to use a cold compress, then apply heat.
Methods
Applying a compress can be done in many ways. Some of the more popular methods include using a towel or reusable ice bag. But, there are also several other options like a (homemade) rice sock, rubber water bottles, and electric pads that allow you change the temperature for each use. There's also my personal favorite which is Warm Buddies, or stuffed animals, you can put in the freezer or microwave (don't judge me).
Play It Safe
Neither compress should be applied directly on the skin nor left on for more than 20 minutes. If you are using a heating pad, try not to use it to close to bedtime to avoid falling asleep and possibly burning the already painful area. If you have poor circulation or are diabetic, do not use heat compress. The same goes for open wounds - no heat!
