TTF #23 - Hot Packs V.S. Cold Packs. Are you using them correctly?

Many people are confused when it comes to using hot packs and
cold packs. So in this episode, we talk about the differences
between these two therapies, what conditions they are good for
and how to use them properly. 


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Cold Therapy


Mainly used for:


· Acute injury or pain (sprains)


· Inflammation and swelling (tendonitis, arthritis)


· Post-exercise recovery





Points to note:


1. Apply cold therapy asap after an acute injury. Treatment
should be around 10-15 mins maximum each time, repeated several
times throughout the day with breaks in-between.


2. Never place cold packs directly onto the skin. Always wrap
with a cloth or towel first to prevent skin damage.


3. 24 hours after the onset of injury, it is generally not
advisable to do cold therapy anymore.


4. Avoid cold therapy if you have sensory disorders that make you
less sensitive to temperature (e.g. diabetes), or if you have
stiff/sore muscles and joints.








Heat Therapy


Mainly used for:


· Chronic injury or pain (frozen shoulder, tennis elbow, mummy's
hand)


· Muscle tightness, stiffness, soreness and fatigue (stiff neck,
lower back pain)





Points to note:


1. Apply heat source to affected area for 15-20 mins at a time.


2. Ensure heat source is warm and not hot to avoid burning skin.
A good gauge is around 40 °C, which is about the temperature of a
warm shower.


3. Slight reddening of the skin is normal during heat therapy.
However, if there is any swelling, pain or if the heat becomes
unbearable, remove the heat source immediately.


4. Avoid heat therapy if you have sensory disorders that make you
less sensitive to temperature (e.g. diabetes), open wounds, skin
conditions, deep vein thrombosis, cardiovascular disease, or
bruising and swelling.