Alternating hot and cold therapy can help increase circulation and relieve pain for a range of injuries and conditions, including joint issues. You can try it using hot water bottles, heat pads or warm baths.
Sudden temperature shifts increase blood flow by stimulating localized blood vessels to expand and contract quickly, increasing circulation throughout the area and providing many health advantages. It’s an inexpensive solution with multiple benefits.
Reduces Pain
Alternating hot cold therapy (AHCT) is an affordable, at-home solution to treating injuries and pain conditions of various sorts. The technique involves switching between applications of hot and cold temperatures – most frequently an ice pack or warm bath – until symptoms subside. Medical professionals frequently recommend this straightforward approach, while athletes and gym rats alike use it both before exercising as well as post workout to loosen up muscles before and heal post-exercise workouts.
Ice packs used in this form of therapy work by constricting blood vessels and decreasing circulation to an injured area, which in turn relieves pain and reduces swelling. Utilizing this form of cold therapy immediately following an injury can also ease any burning sensation associated with overuse injuries such as shin splints, tennis elbow or carpal tunnel syndrome.
Heat on the other hand increases blood flow, helping ease muscle spasms while increasing flexibility and loosening stiff joints. Alternating hot and cold temperature treatments provides an additional level of relief, with warm temperature encouraging blood flow directly to affected muscles while cold temperatures reduce inflammation to alleviate pain relief.
An analysis conducted across 32 RCTs demonstrated that alternating hot and cold treatments proved significantly more effective at alleviating DOMS pain than either treatment alone, using area probability ranking under curve, an industry standard measure for pain relief.
Typically, doctors recommend starting out with cold therapy before transitioning to heat once inflammation has subsided – an approach known as “ice first, then heat”. This practice has proven very successful at speeding recovery from many injuries; however, ice therapy alone doesn’t address muscle stiffness caused by injury; hence why switching up hot and cold treatments is so effective in speeding recovery time.
Heat may help soothe pain as well as stimulate fluids that carry nutrients directly to the affected area, speeding healing. This is particularly important with chronic injuries as their inflammation can make treatment challenging.
Increases Circulation
Alternating hot and cold therapy is an easy, efficient, and proven method for increasing circulation. The sudden temperature shifts encourage blood to rush to an injured area and accelerate its healing.
Immersing yourself in cold water causes the small blood vessels that supply an area to constrict, in order to conserve heat and oxygen – this process is known as vasoconstriction. By contrast, immersing yourself in warm water opens up blood vessels allowing more blood into that area for circulation, helping reduce swelling and inflammation.
This pump action of the circulatory system may also ease stiff muscles and tendons while speeding healing processes.
Cold temperatures may also help decrease production of certain inflammatory substances that contribute to muscle fatigue, such as lactic acid and inorganic phosphate. One study discovered that local alternating heat and cold stimulation using a wearable thermal device increased tissue blood flow to fatigued muscle groups while also decreasing lactic acid accumulation and improving muscle hardness relative to placebo groups.
However, ice should never be applied to fresh injuries for extended periods. Ice can reduce nerve impulses traveling along nerve fibers, leading to further discomfort and inflammation. Furthermore, prolonged use may actually delay full recovery by restricting fluid movement through capillaries.
As such, doctors often turn to the rule of ice first and heat later when treating an injury. While this approach might work for certain injuries, more commonly it benefits from alternate cold and heat treatments being applied simultaneously.
Soothes Muscles
Cold temperatures cause blood vessels to contract, decreasing circulation and decreasing pain. By warming an affected area, blood vessels expand, increasing circulation while providing vital oxygen and nutrients that heal injured tissues more rapidly. This therapy is frequently employed for treating musculoskeletal injuries like ligament sprains, muscle strains and chronic conditions like osteoarthritis or fibromyalgia.
Contrast therapy has also been demonstrated as an effective means of avoiding delayed onset muscle soreness (DOMS) after exercise, suggesting it could provide an avenue for improving performance and decreasing injury risk in athletes. More research needs to be conducted, however.
When it comes to hot or cold therapy, the rule should always be “ice first, heat later.” Ice is best at relieving inflammation and swelling, helping reduce pain while hastening healing – making this approach particularly important if dealing with an injury of recent origin.
Ice should be applied immediately following an injury in order to reduce swelling, numb sharp pain and slow nerve activity in the area. It’s an effective tool for treating acute injuries such as sprains or bruises.
Heat therapy is best used for managing chronic pain and joint stiffness. Heat relaxes the muscles, increases circulation and increases flexibility; helping ease back, neck, shoulder stiffness as well as alleviate fibromyalgia symptoms. But be careful when applying heat directly onto any fresh wound or lesion as this could further damage or burn off tissues.
Idealy, to gain maximum benefit, use either a hot and cold therapy pad or machine that delivers thermal shocks alternatingly. A water bottle filled with hot water or pad that can be microwaved are inexpensive ways of accomplishing this, while more sophisticated devices, like the Cryo T Shock can deliver this therapy over a larger portion of your body quickly in one session.
Alternating hot and cold treatments is a simple home therapy option that can make a big difference in recovery from injury or pain. For more information about its advantages or to schedule an appointment with Dr. Rosian, reach out now.
Helps with Arthritis
Alternating hot and cold therapy helps alleviate pain, stiffness and improve flexibility; it may even assist people living with arthritis. Regular use can speed recovery time from exercise or injury. Cold treatments reduce swelling and numb pain while heat increases blood flow and relaxes muscles – these combined effects make alternating hot and cold therapy far more effective than either alone.
Heat therapy such as warm baths or heating pads dilate blood vessels to increase circulation to an affected area, providing relief for muscle spasms, chronic pain relief, and can even help alleviate arthritis pain. Cold therapy on the other hand reduces inflammation by constricting blood vessels and numbing pain – an approach best suited to acute injuries like sprains and strains or diminishing inflammation due to arthritis flare-ups.
People often incorporate hot and cold therapy without even realizing it into their daily lives without realizing it, such as taking hot showers or washing their hands with moderately warm water, taking warm showers or using moderately warm water for handwashing, taking warm showers or applying warm or cold compresses on joints or back pain, etc.
Note that applying heat or ice for extended periods can damage skin. These therapies should only be applied at short intervals on clean, dry skin for best results; alternatively you could purchase a device offering automated hot and cold contrast therapy to achieve professional-level results.
Utilizing such devices enables individuals to customize their treatments depending on the severity of their arthritis symptoms. They can start with cold therapy for a few minutes before transitioning into heat treatments for 15-20 minutes in order to relieve stiffness and increase flexibility. Students can repeat this cycle as needed. Drinking plenty of water between applications of cold and heat is also recommended to prevent dehydration. By following expert recommendations and exploring various methods, individuals can discover a hot and cold therapy routine tailored to their own specific needs. This non-pharmacological approach to managing arthritis symptoms may provide long-term and life-changing results; for more information about incorporating natural remedies into their lifestyles, speak to an arthritis specialist today.
