Warm and cold therapy

Warm and Cold Therapy

Warm and cold can be used to help to settle pain. Warm helps to soothe sore muscles. Cold therapy could be particularly useful in the early stages after injury when used alongside exercise-based rehabilitation. Some find warm and cold therapy very useful, whereas others do not.

Cold:

• Ice packs or bags of frozen vegetables can be used. Do not apply these directly to the skin - wrap them in a towel instead. Alternately wet a tea- towel, wring it out, fold it and put it in the freezer – once frozen this can be used directly on the skin as an ice-pack.
• Use for around 15-20 minutes at a time, and as many times per day as you feel is required.
• Between applying cold therapy, make sure to keep the area moving to restore optimal blood flow, prevent stiffness and promote a strong recovery.

Warmth:

• Warm showers or baths are a good way of applying warmth to an area. You may find doing some movements at the same time helpful.
• Alternatively, wheat bags, gel heat pads or a hot water bottle can be used. Make sure that you wrap these in a towel first to prevent direct contact with the skin.