Should I use a Cold Pack or a Heat Pack when I'm injured?

Understand the appropriate use of cold and heat to reduce pain

There may be some confusion with the general fitness participant as to which method of treatment should be applied when experiencing an immediate (acute) injury or during long term (chronic) persisting pain. The following information will provide you with some fundamental principles in the appropriate use of cold & heat therapy as well as other thermal modalities for minimizing further damage and returning to physical activity in optimal time.

Cold Therapy (Cryotherapy):

The role of cryotherapy is used to provide an analgesic (pain reduction) effect in the acute phase (<48hrs) of a physical injury. This is to prevent further blood flowing to the effected body part and minimize nerve impulses to that area. As a result the injured body part will reduce muscle spasms and ultimately reduce pain. Acting in the first 24hrs immediately after a physical injury is vital and it is important that you follow the RICER regimen to assist you in the prevention of further tissue damage.

Rest: cease activity to decrease bleeding and swelling

Ice: used to reduce muscle activity apply indirectly for 15min every 1-2hrs (also used in latter stages)

Compression: of the affected area will reduce bleeding and swelling

Elevation: Elevate the effected limb so that you will reduce build up of fluids

Superficial Heat Therapy:

Heat therapy is used to assist in the recovery process 48 hours after the initial injury. The application of heat to the affected area will stimulate the muscles and absorb more energy. This means that your injured body part will increase local blood flow, increase stretch to connective tissues and reduce pain. Do not apply heat prior to 48 hours of an injury as this will encourage swelling and other complications that will prolong the recovery process.

The below table gives a summary on some of the thermal modalities used. Be sure to seek professional medical assistance before applying any treatment.

For further detail on injury treatment modalities speak to one of our qualified instructors and we will gladly assist you in managing those injuries to get you back on the running track!