When to use cold packs

Cold vs Hot Therapy

You’ve stepped off the curb and twisted your ankle. Eighteen holes of golf was just a bit too much for your back. Your knees can predict when the next cold front is coming through. You didn’t do anything different but today you can’t stand up straight!

As a result, pain sets in

What do all of these scenarios have in common? You have pain! Now what? What do you do? You don’t want to go the doctor–who does?! You’re hoping the pain will go away on its own. Sadly, pain doesn’t often work that way. After a couple days of suffering, you’ll realize it’s time to do something. Using a hot or cold pack will seem like you best option. However, how do you know which one you should utilize?

When to use cold packs

Whether you use cold or hot depends on the nature of your pain and how long you’ve had it. A more recent injury or condition, 7-10 days or less, then ice is key. That is to say, cold packs decrease inflammation which in turn will promote healing, decrease the pain and scar tissue damage. In addition, cold pack numb the area to minimize pain. A few examples in which cold therapy is beneficial; sprain/strains, muscle spasms, new and exacerbated herniated disc, repetitive injuries (carpal tunnel syndrome), after a hard work out or day on the job.

When to use hot packs

An older injury or condition, 10+ days, will respond better to moist heat. These conditions are typically the ending phase of an injury or chronic conditions, like arthritis, scar tissue damage, bursitis, pre-workout, menstrual cramps, fibromyalgia and headaches.

How cold packs work

When you twist your ankle or repetitively swing a golf club, you rip muscle fibers (maybe ligaments and tendons too). The body’s defense system will automatically rush blood to the area to start healing. The problem is that it doesn’t pump the blood out of the area at the same speed. This swelling causes pressure and pain in addition to the actual ripping of the muscle fibers. Ice therapy will create a pumping action which pushes the inflammation out of the affected area. Resulting in increased healing progress and less pain. Hot therapy at this stage will create more swelling and inflammation. Resulting in more pain and slower healing progress.

Icing Instructions

I love this ice pack and it’s what I use in my office. It doesn’t get solid frozen hard but gets really cold and stays flexible. This way it will conform to any body angle. I prefer the 10″ x 13.5″ size because it covers the area that it’s needed for and fits in the freezer nicely. I’ve had it for 8+ years.

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Hot Pack Instructions

On the flip side, arthritis and old chronic or ongoing conditions will do better with moist heat. Using the same instructions of 15 minutes on then 15 minutes off. This will warm up joints and surrounding tissues and loosen the area to create increased circulation, range of motion and less pain. If you notice that you are in worse pain within a couple of hours of using hot therapy, this indicates that there is swelling in the area. Switching to alternating cold/hot may be a better fit for your condition.

This microwaveable heat pack is made of super soft fleece and filled with natural flax seed. It’s non-electric so you don’t have to worry about a cord or being confined to one place while you’re using it. Easy to tie the 58″x 10″ and fits most body regions. Especially, the hard to conform areas like the shoulders, knees and hips. Its padding area is 18″ x 10″.

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Alternative recommendations

Let me recommend an alternative or at least a new first choice before OTC medications. Cold and hot therapy can go a long way with inflammatory conditions and chronic arthritic conditions but there are also other products that can be helpful as well. For example: Electric Muscle Stimulation, Lumbar Support Belt, Biofreeze, Infrared Light, Ultrasound therapy, Laser therapy, Essential Oils and nutritional products like turmeric and glucosamine. Another growing alternative is CBD therapies (cannabidiol).

Ask your primary care provider or chiropractor if any of these products would work for your specific condition. Or clarify if any of these alternative products are contraindicated for your condition.

Thank you for reading this article. I hope you have had at least one good take away tip or knowledge. I’d like to leave you with one more link if you’d like nutritional recommendations. Fullscipt is the site that I refer my patients to for joint pain and inflammation to use in conjunction with chiropractic care, therapeutic modalities and core strengthening protocols.

But again, beware, some nutritional products are contraindicated with certain prescribed medications.

Final Thoughts

Most patients tell me they hate taking over the counter (OTC) medication. I get it. I really do. I hate having aches and pains too. I’m not going to tell you not to take them, but I will ask that you be mindful of how much and how often you’re using them for chronic problems. Because they cause your kidneys to have to work harder so consequently cause additional health conditions