Deciding whether to use heat or ice for joint pain can be confusing. Here are four simple tips to help you make the right choice.
1. Use Ice for Immediate Injuries and Swelling
Ice is most effective right after an injury, especially if there’s swelling or inflammation. It works by reducing blood flow to the area, helping to decrease swelling and numb pain [1].
Practical tip: Wrap a cold pack in a towel and apply it for 15-20 minutes.
2. Use Heat to Soothe Chronic Pain and Stiffness
Heat is great for chronic conditions or muscle stiffness. It helps by increasing blood flow and relaxing muscles, which can ease discomfort and improve mobility [2].
Practical tip: Use a heating pad or take a warm bath for about 20 minutes.
3. Don’t Use Heat on Swelling
Avoid applying heat to areas with swelling or inflammation, as it can worsen the condition. Always wait until the swelling has gone down before applying heat [3].
Practical tip: If a joint is swollen, stick to ice for the first 48 hours.
4. Alternate Heat and Ice for Long-Term Pain
For persistent pain, such as that from arthritis, alternating heat and ice can provide relief. Cold reduces inflammation, while heat relaxes muscles and improves circulation [4].
Practical tip: Alternate ice and heat, using each for 15 minutes.
Contact Information
Studio On - Physiotherapy & Osteopathy
BKK1, Street 302, #20, (inside WH residence) Phnom Penh
+855 71 631 2793
Website: https://www.studiohealthon.com/
Email: info@studiohealthon.com
References
1. Costello, J. T., McKenna, Z., & Easton, C. “The Use of Cold Therapy in Injury Management: New Perspectives and Evidence.” Journal of Athletic Training, 2023.
2. French, S. D., et al. “Heat Therapy for Musculoskeletal Conditions: A Review of Current Evidence.” Journal of Physical Therapy Science, 2022.
3. Alshahrani, M. S., et al. “Thermal Therapy for Joint Pain: A Clinical Review.” International Journal of Rheumatology, 2023.
4. Malanga, G. A., et al. “Comparative Effectiveness of Heat and Cold Therapy in Chronic Joint Pain Management.” Pain Management Review, 2023.
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