The famous question: should I apply heat or cold?

Everyone thinks they know… until it's time to apply the compress. Since this doubt often comes up, we wanted to review it with you.

When to apply cold

Cold is recommended in cases of:

• Sprain or strain
• Visible swelling or inflammation (tendinitis, sprain)
• Contusion or bruise
• Other muscle and joint injuries

Beneficial effects of cold:

• Reduce inflammation after an injury
• Limits blood oozing (bruises)
• Reduces muscle contractions and spasms
• Relieves pain

When to apply heat

Heat is recommended in cases of:

• Chronic or recurring muscle pain
• Chronic or recurrent joint pain
• Muscle stiffness or spasm

Beneficial effects of heat:

• Increases blood circulation
• Relaxes muscles and improves their elasticity
• Soothes chronic pain
• Reduces inflammation

What should I use to apply heat or cold?

When pain or stiffness occurs, heat or cold can greatly help relieve the affected area. You can use:

• A hot or cold towel
• An immersion in hot or cold water
• Or a thermal compress, which allows you to easily choose between hot and cold depending on your needs

The important thing is to adapt the method to your situation and listen to your body: if heat or cold increases the pain, stop the application and consult a healthcare professional if necessary.

The MyoPak: a convenient option

At Clinique Lafontaine, we use the MyoPak, a 6″ x 10″ thermal compress. It is flexible, reusable, and can be used hot or cold, depending on what is most suitable for your situation.

Cold use

• Place in the freezer for about 1 hour before use
• Wrap in a thin fabric
• Apply for 10 to 15 minutes on the painful area, repeat every hour for 24 to 48 hours
• Avoid cold after 48 hours: it could slow down the healing process

Hot use

• Heat in the microwave for about 30 seconds
• Wrap in a thin fabric
• Apply for 10 to 15 minutes, 2 to 3 times a day
  

The MyoPak in brief

• Compatible with microwave and freezer
• Can be cooled or heated
• Always flexible, even frozen
• Reusable and durable
• Non-toxic gel
• Made in Quebec

To learn more about the MyoPak, check out its full product page.

When in doubt…

Feel free to consult your massage therapist or a healthcare professional. They will be able to tell you whether heat or cold is the best option for your situation.