Ice Packs vs. Warm Compresses For Pain
It can sometimes be confusing whether to use heat or cold when treating sore muscles
or an injury, but keep these facts in mind.
Brings more blood to the area where it is applied.
Reduces joint stiffness and muscle spasm, which makes it useful when muscles are tight.
Should NOT be used for the first 48 hours following and injury.
Types of warm packs or pads
Dampen a towel with warm (not scalding) water.
Apply to the affected area to relieve muscle spasm.
Be sure to protect any type of heating pad device from coming in direct contact with
the skin. Precautions should be taken to avoid burns, especially if you have nerve
damage, such as from diabetes or other conditions.
When muscles work, chemical byproducts are produced that need to be eliminated. When
exercise is very intense, there may not be enough blood flow to eliminate all the
chemicals. It is the buildup of chemicals (for example, lactic acid) that cause muscle
ache. Because the blood supply helps eliminate these chemicals, use heat to help sore
muscles after exercise.
Types of cold packs
Dampen a towel with cold water.
Fold it and place it in a plastic, sealable bag.
Place the bag in the freezer for 15 minutes.
Remove from freezer and place it on the affected area.
Ice pack or cold compress
Put ice in a plastic, sealable bag.
Fill partially with water.
Seal the bag, squeezing the air out of it.
Wrap the bag in a damp towel and apply to the affected area.
When an injury or inflammation, such as tendonitis or bursitis occurs, tissues are
damaged. Cold numbs the affected area, which can reduce pain and tenderness. Cold
can also reduce swelling and inflammation.