Expanding on Hot vs. Cold

Hot Therapy

One should apply heat on an injured area when there is no inflammation. Heat therapy is typically used for such conditions as sore and stiff muscles as well as joint pain. The heat relaxes muscles and improves blood circulation. Experts believe the heat releases endorphins which inhibits pain signals to the brain. The effect of the heat causes the blood vessels to expand allowing the blood which carries oxygen and nutrients to circulate and reach the injured area. The boost in circulation allows excess fluid and waste to be carried away from the area allowing for healing to take place.

Heat therapy is often used before exercise or participating in sports so the muscles will be relaxed and more flexible. Heat is usually applied for about 20 minutes. A hot wet towel, hot pack, and heating pad are normally used in heat therapy. Heat therapy is popular for use on back injuries. It should not be used on sprained ankles and inflamed joints and muscles. The suitable temperature for heat therapy is about 104 to 113 degrees Fahrenheit.

Cold Therapy

Cold therapy is used for reducing pain, inflammation, and slowing metabolic action. The cold dulls nerve activity thereby inhibiting pain. For inflammation, cold constricts blood vessels which stop fluid from traveling to the injury where swelling occurs and permits fluid drainage. This allows for a reduction in swelling. Cold reduces muscle spasms and tightens muscles so they cannot stretch and extend which allows for healing.

Cold therapy is beneficial for immediate injuries as it reduces both pain and swelling. It is beneficial for treating lower back pain. Ice wrapped in a towel and cold packs are often used for about 10 minutes at a time. Some people will use a bag of ice or frozen vegetables such as peas. We suggest having a spare Warm Buddy heat pack kept in your freezer for these occasions. Cold therapy is also beneficial for chronic pain injuries. It should not be used before exercise because it tightens muscles making them less flexible.

When one sustains an injury due to such activities as heavy lifting, exercise, sports, or another activity that involves an intensive use of the muscles and ligaments, hot and cold therapy is an effective treatment for the injury. These injuries are quite common. The type of treatment you use will depend on the type of injury you receive. It is important to remember that an injury can be serious so it is vital that you see a doctor if the injury gets worse.

Should I Use Hot or Cold Therapy 

Heat promotes circulation and speeds up the healing process when injury has occurred. It also helps the body recover from trauma after swelling has subsided. Heat therapy is recommended for:

• Muscular aches
• Neck and shoulder pain from working too long on your computer or mobile device.
• Stiffness
• Nervous tension-Stress
• Cramps
• Arthritis

The application of cold has long been known to reduce inflammation and relieve pain brought on by the following problems:

• Sprains
• Bumps and bruises
• Inflamed muscles
• Headaches and Migraines
• Strains
• Fever

EFFECTIVE USES FOR HOT/COLD PACKS THIS SUMMER

Hot/Cold Packs are effective against common injuries.  Here are 3 common injuries in the Summer.

1. Knee

Injuries and stress to knee are not always present at first.  They tend to show up over time and worsen.  If you're not careful, you could put more damage on your knee. Putting a compress on it right after a fall or daily cycle with help reduce swelling and add soothing pain relief. Symptoms include a burning or pain on the outside of the thigh or knee.  If you become unable to move your knee at all, seek a doctor right away.

2. Elbow

Repetitive use of the elbow can result in pain where the tendons of the forearm muscles attach to the bony bumps on your elbow.  Examples of causes can include golf and tennis.  Both sports require you swing from your elbows.  While sprints and tape can help reduce injury, a compress on the area affected will reduce the pain after injury and sooth any swelling.

3. Heat Stroke

Not staying hydrated and overexerting yourself under the hot summer sun is serious. Drinking lots of water and taking breaks in the shade will be a tremendous help.  Bring along a cooler with cold packs in ice.  Placing a cold compress on your neck and other areas will soothe and bring down the temperature of your body.  Keep in mind that symptoms of heat stroke include dizziness, throbbing headache, confusion, nausea, and/or rapid heartbeat.  If you don't feel better after your break in the shade, please seek medical attention.

Ice vs. Heat

How do you know when to use ice and when to use heat on a sports injury? This age-old question can be answered best after taking into account the type of injury (acute versus chronic) and the timing of treatment (before or after the workout).

An acute injury is one that has occurred within the last 48 hours. It is usually the result of sudden trauma, such as a fall or collision. Signs and symptoms of an acute injury may include pain, tenderness, redness, warm skin and swelling. Chronic injuries differ from acute injuries. They usually develop slowly because a body part is being overused or because an acute injury has healed improperly. Pain from a chronic injury may not be constantly bothersome, but it can come and go in the form of soreness or dull pain.



Although ideal for chronic injuries, the timing of when to apply heat is important. Athletes with chronic injuries should apply heat before exercise to increase flexibility and to stimulate blood flow to the area. After exercise, ice is the best choice for a chronic injury because it discourages the onset of swelling and pain.

Here is a quick guide for using ice or heat for sports injury:

Use Ice
After an acute injury, such as an ankle sprain, or after activities that aggravate a chronic injury, such as shin splints.

Use an ice bag with cubed ice, ice pack or ice massage. When using an ice pack that does not have real ice cubes, use a thin towel between the ice pack and the skin to prevent frostbite.

Do not use ice longer than 20 minutes at a time. More time spent icing does not mean more relief. Be sure the area goes numb, then make sure the skin returns completely back to normal before reapplying.

Use Heat
Before activities that aggravate​ chronic injuries, such as muscle strains. Heat can help loosen tissues and relax injured areas.

Apply heat using a heating pad or a hot wet towel.

No more than 20 minutes at a time. Never apply heat while sleeping. Be careful not to burn yourself.


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The Purpose of this blog will be to navigate life and marathons.  Essentially life is like a marathon.  You need fuel, energy; there will be hills and mountains to run, and most importantly, your spirit will be tested.

So hopefully the end result is that you feel encouraged to run your marathon.  Remember that you are not alone in your race.