Hot or Cold? Knowing When to Use Heat or Cold Compress for Relief

When aches, pains, or injuries strike, one of the first questions people ask is: Should I use heat or cold? It’s a great question, and knowing the answer can make a big difference in how quickly and comfortably you recover.

At A Better Body, we often guide our clients on how to care for themselves between massage or SoftWave therapy sessions. Using hot or cold compresses at the right time can complement your treatment and help your body heal.

When to Use a Cold Compress  

Cold therapy (cryotherapy) helps reduce inflammation and numb sharp pain. It’s ideal for:

• Recent injuries (within 48 hours): sprains, strains, bruises, or swelling
  
  

• Acute pain or tenderness
  
  

• Post-workout soreness when muscles feel inflamed
  
  

• Migraine headaches or localized nerve irritation
  
  

How to use it:
Apply a cold pack (or a bag of frozen peas wrapped in a towel) to the affected area for 15–20 minutes. Wait at least an hour before reapplying.

Cold constricts blood vessels, which helps reduce swelling and inflammation.

When to Use a Heat Compress  

Heat therapy promotes circulation, so it's best for easing stiffness and chronic tension. Choose heat when dealing with:

• Tight or stiff muscles
  
  

• Chronic pain (like lower back pain or arthritis)
  
  

• Old injuries that need increased blood flow for healing
  
  

• Stress-related tension in the neck or shoulders
  
  

How to use it:
Use a warm towel, heating pad, or hot water bottle for 15–20 minutes at a time. Make sure it’s warm, not hot to avoid burns.

Heat relaxes muscles, increases blood flow, and helps your body feel more at ease.

When Not to Use Heat or Cold

There are situations where neither is appropriate:

• Don’t apply cold to stiff muscles or joints that aren't swollen; it may increase tension.
  
  

• Don’t apply heat to a new injury, open wound, or swollen area; it can make things worse.
  
  

• Always place a barrier between your skin and the compress to avoid burns or frostbite.
  
  

Bonus Tip: Alternate Both

In some cases like chronic pain with occasional flare-ups alternating hot and cold can help. Start with heat to relax the area, then switch to cold to reduce any lingering inflammation.

Support Your Recovery Holistically

At A Better Body, we believe that healing works best when you give your body the care it deserves inside and out. If you're not sure whether to use heat or cold, our massage therapists are happy to provide guidance based on your specific needs.

Book your next massage with us HERE and give your body the relief it’s asking for.