Fitness watch: Injured during workout or playing sport? Here’s when to use a hot pack or a cold pack

When you injure yourself, you may reach for a hot or cold pack. Which option is better depends on the nature of your pain, what caused it and how long you’ve had it.

Heat therapy, sometimes called thermotherapy, involves applying heat to an injury or painful area on the body. Hot water bottles or pads that can be heated in a microwave oven are commonly used. Cold therapy, or cryotherapy, can come in the form of water bottles or pads cooled in a fridge or freezer.

Placing something cold at the injury site causes the blood vessels, arteries and veins, to narrow. This reduces blood flow through the area and helps reduce inflammation and swelling. Adding heat to the area has the opposite effect: opening the blood vessels up and increasing blood flow through injured tissue.

These opposite effects are useful in different situations.

Read more: Feeling sore after exercise? Here’s what science suggests helps (and what doesn’t)

Cooling down to prevent inflammation

We can treat injury or tissue pain with a hot or cold pack, or sometimes alternate the two.

Cold therapy should be used for injuries that result in swelling and inflammation such as joint sprains, muscle strains or bruises. The objective is to slow blood flow to the area and prevent the…

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