Sponsored Content: This video contains paid product placement. Thank you to Medvice for sponsoring this video and providing Doctor Jo with free Reusable Hot & Cold Packs to use. If you purchase products from these Amazon Associate links/ads, Doctor Jo will earn a commission from qualifying purchases.

Click here to buy a Medvice Reusable Hot & Cold Pack!

Hot & cold therapy can help the healing process during an injury, and it can also help reduce acute and chronic pain. But which one should you use? Here are some general rules for using hot verses cold.

With hot and cold therapy, there are certain times when one is better than the other, but there are always exceptions to the general rule, so make sure to check with your healthcare provider to see what will work best for you.

Heat therapy can help improve circulation and blood flow to an area by increasing the temperature. This can help relieve pain and increase muscle flexibility.

There are some precautions to heat therapy including conditions where you shouldn’t use it, so talk with your doctor to make sure it’s okay to use. Areas of significant bruising or open wounds should be avoided. Also, pre-existing conditions such as diabetes, vascular disease, DVTs, and MS should not use heat therapy due to higher risk of burns or complications due to heat application.

Cold therapy, also known as cryotherapy, works by reducing blood flow to an area. This can reduce inflammation and swelling that causes pain. It can temporarily reduce nerve activity, which can also relieve pain.

As with heat therapy, there are some precautions for cold therapy, especially those with sensation and circulation issues. This includes diabetes, which can result in nerve damage and lessened sensitivity.

Cold therapy can be used right after an injury, or it can be used after a workout or therapy to calm everything back down.

Cold therapy should be used for shorter periods compared to heat therapy. Ten to 15 minutes is ideal, but no more than 20 minutes.

You May Also Enjoy These Videos

Relieve Stress & Anxiety
Breathing exercises can be a great way to help relieve stress and anxiety. This video focuses on two relaxing breathing techniques: Square breathing (aka box breathing, 4x4 breathing, 4-part breath, etc.) and Pursed breathing.
Breathing & Relaxation Exercises
It’s Breathing & Relaxation Exercises Day in my Whole Body Wellness Challenge for beginners! This real-time relaxation routine is simple, but effective in helping relax & relieve stress and anxiety.
Full Body Stretching Routine
This full body stretching routine is great for general wellness, flexibility, and pain relief. This real-time video will give you a relaxing whole body stretch from your head down to your toes.
Lower Body Isometric Exercises
It’s Lower Body Isometric Exercises Day in my Whole Body Wellness Challenge for beginners! This real-time isometric routine is simple, but effective in helping strengthen the lower body & relieve pain.
Bedtime Yoga Routine
Yoga at bedtime can help you fall asleep faster and sleep better. Trudy, a registered yoga teacher and fellow Physical Therapist, stops by to show me a therapeutic yoga bedtime routine.
Easy Tinnitus Treatment
Tinnitus is a ringing in your ears. For some people, this simple technique may stop tinnitus immediately giving you instant relief. Tinnitus can also be another noise like buzzing, roaring, hissing, etc.
Upper Body Isometric Exercises
It’s Upper Body Isometric Exercises Day in my Whole Body Wellness Challenge for beginners! This real-time Isometrics routine is simple, but effective in helping strengthen the upper body & relieve pain.
Online School Pain Relief
Sitting in front of a computer all day for school or work can tighten & weaken muscles in the neck, shoulders, chest, hips, knees, and feet. These sitting stretches & exercises may help.
Lower Body Dynamic Exercises
These general lower body dynamic exercises are simple, but effective in helping to strengthen and stretch the lower body & relieve pain. This lower body routine is performed in real-time so it’s easy to follow.

Page 1 of 4