Ice pack, sauna or warm bath?

Chances are that if you played sports growing up or have been to the doctor as an adult for muscle pain you’ve been told to use hot and/or cold packs. But are there other options to help with recovery too? How do you know when to use what and for how long? It turns out that one option or a combination of options may be better for your injury than another.

If you have diabetes, poor circulation, or nerve damage, talk to your doctor before using hot or cold therapies, as you may not feel the temperature properly and risk injury.

How does this type of therapy help recovery?

Sports medicine experts generally recommend that cold or heat therapy can help with swelling, inflammation, soreness or muscle spasms.

• Cold treatment typically helps with inflammation, swelling, or sometimes migraine headaches. It’s often used in the first 48 to 72 hours after surgery or a procedure.
• Hot treatment usually helps relax muscles and relieve stiffness. Heat therapy is better after the initial phase of cold treatment to relax muscles and improve blood flow.
• You may want to try hot and/or cold treatment to see which works best for you for things like arthritis pain, low back pain or soreness after exercise. You may also try switching between the two.
• Usually, you’ll use each type of treatment for 10 to 20 minutes at a time, multiple times a day.
• Avoid using any option while sleeping.

What equipment do you need?

It can vary, but you would likely use an ice pack for cold therapy and a heat pad for heat therapy. Your healthcare provider might also recommend an ice bath or sauna/steam room for heat treatment. They’ll be able to suggest the best option for you.

Cold treatment equipment and options

When using a cold treatment, place a thin cloth between your skin and the cold pack. This can help to prevent the ice pack from burning your skin.

• Ice towel: A great DIY, at-home option is an ice towel. Wet a towel with water and squeeze out most of the water until it’s just damp. Fold the towel into a long shape (like a hotdog) and place it in a plastic bag. Freeze the towel and bag for about 15 minutes. Remove the towel from the bag and place it on the injury.
• Ice pack: Another easy DIY option is to place several ice cubes (about 15) into a plastic zip-top bag. Wrap the bag with a thin towel and apply it to the injury.
• Cold pack: You can buy a cold pack or use a bag of frozen peas or corn. Both are great reusable options.
• Ice bath: For a larger area of soreness, an ice bath may work for you. Check with your doctor before trying this method. Add enough ice to a bathtub to fill it halfway. Then add cold water and submerse your lower body in the tub.

Hot treatment equipment and options

• Microwavable pack: You can buy a pack or make one at home by filling a plain cotton bag with rice. Using this method, you’ll want to use a thin cloth between the pack and your skin.
• Heating pad: An electric heating pad can be a great option for a larger surface area. To prevent burns do not use it while sleeping.
• Warm bath: A warm bath or shower can also help with a larger area. Try adding Epsom salts to your bath, as it may help reduce pain a little quicker.
• Sauna: An infrared sauna can also help improve muscle recovery after a workout.

Talk with your doctor about which of these options may be better for your specific needs. If your symptoms don’t improve after a few days, or if you experience severe pain, swelling, or bruising, consult your healthcare provider.