It can sometimes be confusing whether to use heat or cold when treating sore muscles or an injury. But keep these facts in mind.
HEAT
- 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 after an injury.
When muscles work, chemical byproducts are made 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.
COLD
- Eases pain by numbing the affected area.
- Reduces swelling and inflammation.
- Reduces bleeding.
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.