Heat and cold therapy

Heat therapy, also known as thermotherapy, is used on the superficial muscles and tissues of the body. Using heat on a specific area promotes circulation and blood flow, can help relax and soothe tense muscles, and increase muscle flexibility. There are two types of heat therapy: dry heat and wet heat. Dry heat involves using a heating pack or sauna, while wet heat uses steamed towels or hot baths. Dry heat may be easier to set up and apply, while wet heat could go deeper in the tissues. Both have the same results! Heat therapy can be used for longer amounts of time than cold therapy. Anywhere from 10 to 20 minutes can help with muscle stiffness or tension, while severe or systemic pain can benefit from longer sessions, lasting anywhere between half an hour to two hours.

Cold therapy, also known as cryotherapy, is used to reduce blood flow to a specific area, reduce inflammation and swelling, and temporarily reduce nerve activity, all of which can help manage pain. Some common ways to apply cold therapy include: ice packs, coolant sprays, or ice baths. When using ice packs, make sure to wrap the pack in a towel before applying to the affected area. Do not directly apply the ice pack to the skin, as this could cause more harm than good. If you get injured, cold therapy should be applied as soon as possible. Cold therapy should be applied a few times a day for no more than 15 minutes each session. Less is usually more.

When to be cautious

There are some instances when you should not use heat therapy. Do not apply heat to an area that is bruised, swollen, or suffering from an open wound. There are some pre-existing conditions that you should consult with a doctor about before using dry heat. Some of these conditions include:

• Diabetes

• Dermatitis

• Vascular disease

• Deep vein thrombosis

• MS

• Heart disease

• Hypertension

• Pregnancy

Some instances when you should not use cold therapy include: a person with a sensory disorder; If they are unable to determine when they are applying too much cold, they would be unlikely to determine if damage is being done. Cold therapy should not be used on stiff muscles or joints, or if you have poor circulation. Consult with a doctor before using cold therapy if you have a cardiovascular disease or heart disease.

Contrast therapy

Contrast therapy involves rotating between using hot and cold treatments back to back. This treatment allows you to get the benefits from both heat and cold therapy. Most of the time, contrast therapy is done with two separate tubs of water: one with hot water (approx. 108-113 degrees Fahrenheit) and one with cold water (50-59 degrees Fahrenheit). Spend 3-5 minutes in the hot water then immediately switch to the cold water for 1-2 minutes, and repeat. Contrast therapy can also be used on local or specific parts of the body, like on an injury. Spend approximately the same amount of time with the heat and cold (as said before with the tubs of water), but instead use heating packs and cold packs. Make sure to consult a doctor before doing contrast therapy if you have any of the above mentioned conditions. Even if you are cleared, make sure to start off slow and listen to your body!