Cold packs and heat packs are commonly used in our centre. Both have different purposes in treating an injury. It’s important to know when is the right time to use for your condition.
Cold pack is commonly used for acute injury with swelling. Acute injury means recent injury that happens within 14 days. For example, you sprain your ankle, it starts to swell up. This is the best time to use cold pack. As it slows down blood circulation, and hence reduce the swelling and inflammation. By using cold packs, it relieves pain, minimises swelling around the injury from sprains/strains.
Do :
Wrap the cold pack with a towel, then apply cold pack for 10 – 15 minutes on injured area, at least 3 times a day
Dont’s :
- Do not ice directly on your skin
- Do not use cold pack for more than 30 minutes
Heat pack is used for chronic injury which is longer than 2 weeks. Heat pack increases the flow of blood by opening the blood vessels. It often works best for morning stiffness. You may also use heat pack to warm up muscles before sports activity. It helps to relax and loosen tight muscles.
Do :
Wrap the heat pack with a towel, then apply heat pack for 15-20 mins on targeted area. You can also replace it by taking warm shower or bath
Dont’s :
- Do not use heat after an acute injury
- Do not use heat where swelling is involved
Whether you’re using cold or heat packs, you may notice your skin looks a little pinker after that. That’s normal, let your skin return to its normal colour before applying cold/heat pack again.
In conclusion, apply cold pack for acute injury with inflammation and swelling. Use heat pack for muscle tightness or joint stiffness. Icing and heating complement each other effectively when it comes to recovering from an injury.
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