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Cold packs or hot packs – What is effective against swelling? (Query)

Hot packs or cold packs? Find out what to use when.

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Written By: Bhavyajyoti Chilukoti | Updated : June 22, 2015 6:38 PM IST

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I am a 20-year-old girl. I twisted my leg while walking. Although it was not painful at that moment, it started to hurt in the evening and my ankle was swollen. My aunt told me to apply cold packs while one of my close relatives vouched for heat packs. What should I do? I don't know when to use cold packs and when to use heat packs. Please help.

Heat packs and cold packs act as natural pain relievers, but which one to use depends on the type of pain and injury. In your case, cold packs should be used as sudden sprain might have lead to inflammation, which in turn causes swelling. Hence, applying a cold pack slows down the blood flow to the area, thus reducing inflammation and swelling. But make sure you use cold packs within 24 48 hours of the injury to get rid of pain and inflammation.

Cold/ice packs -- Tips to remember

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  • While using cold packs, keep in mind that you should not apply ice bags for more than 20 minutes on the affected area.
  • If necessary, apply them after every 10 minutes with a 2-minute break in between.
  • Cold packs should used for a muscle sprain, muscle strain, bumps/swelling and bruises.

Heat packs when to use them?

If the pain is due to a previous injury, then heat packs work wonders to alleviate swelling and pain. An old injury may hurt when the blood vessels in the are contract and blood flow is restricted. A heat pack alleviates the pain by allowing the blood vessels to relax and blood circulation to improve. The sore muscles and tendons relax as supply of oxygen and nutrients increases.

It also reduces muscle spasms and pain, by improving the flexibility of the muscles.

Dos and don't for using heat packs:

  • In case of swelling, avoid using heat packs as the first aid of treatment. Instead use cold packs for a day or two and then switch to heat packs.
  • Make sure you do not apply heat packs for more than 5 minutes.
  • After every use, throw away the water in the heat pack. Do not reuse the water in the bag.
  • Use warm and not very hot packs. You can also apply a cloth soaked in hot water to get rid of the pain.
  • If you suffer from diabetes or have poor blood circulation, avoid heat packs.

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References:

  • Nadler, S. F., Weingand, K., & Kruse, R. J. (2004). The physiologic basis and clinical applications of cryotherapy and thermotherapy for the pain practitioner.Pain physician, 7(3), 395-400.
  • Meeusen, R., & Lievens, P. (1986). The use of cryotherapy in sports injuries.Sports medicine, 3(6), 398-414.
  • Kowal, M. A. (1983). Review of physiological effects of cryotherapy. Journal of Orthopaedic & Sports Physical Therapy, 5(2), 66-73.
  • Cochrane, D. J. (2004). Alternating hot and cold water immersion for athlete recovery: a review. Physical Therapy in Sport, 5(1), 26-32.
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Bhavyajyoti Chilukoti

Bhavyajyoti Chilukoti

Msc Biochemist. DIY enthusiast. Nature lover. Writer by profession. You can contact me at - bhavyajyoti.chilukoti@corp.india.com Follow me on Twitter: ... Read More