Using Cold or Heat for Pain Relief

What is temperature therapy?

Temperature therapy involves the use of heat or cold to reduce pain. Heat therapy relaxes stiff joints and muscles; whereas, cold therapy numbs acute pain and reduces inflammation. Switching between heat and cold therapy can help reduce certain types of pain.

Cold therapy

Cold therapy is used to decrease blood flow to a targeted area by constricting blood vessels. This can reduce inflammation and swelling, particularly around a joint or tendon. To avoid skin, tissue or nerve damage, cold therapy should not be used more than 20 minutes at a time, several times each day. A cloth or towel should always be placed between the skin and cold source.

Cryotherapy involves the use of freezing or near-freezing temperatures and is a relatively new therapy. Cryotherapy is generally safe, but should only be done at a facility under proper supervision. Whole-body cryotherapy should never be done without another person present.

Examples of cold therapy options include, but are not limited to, the following:

• Bag of ice or frozen vegetables
• Cold pack
• Ice bath
• Cold mask

Heat therapy

Heat therapy increases the temperature of the targeted area, improving circulation and blood flow. This can soothe stiff joints and increase muscle flexibility. Heat therapy may involve dry heat, such as a heating pad, or moist heat, such as steamed towels.

The warm temperature dilates blood vessels to increase circulation. This increases nutrients to the affected joints and muscles. Warm heat, not hot, can be applied up to 20 minutes at a time, numerous times each day. A cloth or towel should always be placed between the skin and heat source.

Examples of heat therapy options include, but are not limited to, the following:

• Electric heating pad
• Warm bath or shower
• Hot water bottle
• Heated rice pillow
• Paraffin wax treatment
• Warm whirlpool
• Sauna

Alternating heat and cold

Often, alternating between warm and cold is the most effective for pain relief. Each can be applied for 15 to 20 minutes; however, they should be separated by a few hours. This can be done at several intervals throughout the day.