Everyone who has ever experienced a twisted ankle, calf cramp, or strained neck has asked the same question; do I need heat or cold therapy? With the number of studies dedicated to thermo-therapy (heat) and cryotherapy (cold), one could be forgiven for thinking the answer should be simple and unanimous. But it isn’t.
Doctors, athletic trainers, and a host of medical professionals specializing in muscle and skeletal modalities agree that heat and cold therapy have numerous benefits. So what’s the deal, why is it so hard to remember when to use what? Here’s a simple rule of thumb that will help - do you need first aid, or are you trying to heal something? How you answer that question will determine if thermo-therapy or cryotherapy is what you need.
Injuries
Using cold to treat an acute injury may seem counterintuitive. After all, warmth feels good to soothe pain or comfort sore body parts. However, as a short-term solution in the acute stage of an injury (immediately following) or for chronic pain management, cold therapy is the recommended course of action. Cold applied in short intervals will slow blood flow to the site of the injury and keep swelling under control. Additionally, cold can have an analgesic effect. Numbing the nerve endings at the point of injury significantly alleviates pain. In the case of injury, cryotherapy can minimize swelling and therefore make early mobilization and rehabilitation exercises possible. In cases of chronic pain management research suggests cold therapy may stimulate cytokine production which can help control inflammation and better regulate immune responses.
Whereas cryotherapy is largely a first-aid option for injury treatment, the application of heat is used to promote faster healing and tissue repair. Once swelling from an injury has peaked, it should be safe to begin using heat. Thermo-therapy is used as a treatment option after the acute stage of an injury has passed. The application of heat will increase blood flow to the site of the injury to promote healing, loosen muscles to increase movement, and ease discomfort. Treating with heat can also be relaxing and may have mental health benefits for some individuals. Heat is most beneficial for soft tissue and can have continued benefits during the healing process in managing pain, stiffness, and general discomfort.
Athletic Recovery
Because intense physical activity can result in inflammation, tissue damage, and muscle soreness, athletes are always looking for more efficient repair and recovery strategies. Recently, cold therapy and cold water immersion have gained popularity for enhancing recovery among athletes. In addition to decreasing tissue temperature to alleviate pain and swelling, cold therapy constricts blood vessels to reduce blood flow and limit inflammatory response after intense exercise. The analgesic impact of cold therapy has also been shown to mitigate muscle soreness by reducing pain perception. As a result, athletes using cryotherapy or immersion techniques have reported reduced levels of muscle soreness, faster recovery, and improved readiness for subsequent training sessions or competitions.
Unlike cryotherapy, thermo-therapy has a longer history as a treatment modality for athletes. Heat therapy is a valuable tool for athletes due to several well-established benefits, such as:
Circulation: Heat causes blood vessels to expand and enhances blood flow as a result. This increased circulation brings oxygen to fatigued muscles accelerating the recovery process, reducing soreness, and promoting tissue repair.
Relaxation: As a soothing effect on muscles, heat therapy supports relaxation and can reduce muscle tension. The relaxation response associated with heat therapy can relieve pain and tightness, allowing athletes to recover more effectively. Additionally, heat therapy can assist with the release of endorphins to promote an overall sense of well-being.
Inflammation: Although heat applied to swelling can increase inflammation, other kinds of heat therapy like saunas or water immersion can mitigate inflammation by increasing blood flow and allowing sore or tight muscles to relax.
Heat therapy offers various benefits ranging from pain relief and muscle relaxation to accelerated healing, and stress reduction. Whether applied locally or systemically, heat therapy can be an effective tool for athletic recovery.