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Ice Packs | Hot & Cold Therapy

Ice packs provide targeted cold therapy to help reduce pain, swelling, and inflammation from injuries such as sprains and bruises. They are typically used for 10–20 minutes and are available as reusable gel packs or instant chemical packs.

Key Benefits:

Pain relief: Numbs the area for fast relief from injuries, headaches, and toothaches.
Reduced swelling: Constricts blood vessels to limit inflammation and bruising.
Faster recovery: Useful for sprains, strains, and post-exercise soreness.
Haemorrhoid relief: Helps ease pain and swelling associated with piles.

FIT Sports Balm Muscle Rub - 100ml

Sold: 100ml
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Sold: 100ml
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£16.73 £13.94

Hot or Cold Therapy for Muscle Recovery?

Hot therapy involves items that radiate heath whether that be through the use of hot water bottles, heat pads or warm soaks. Hot therapy can be used to treat a range of different injuries such as:

Sprains and Strains
Tendonitis or Chronic irritation
Stiffness in the tendons
Warming up stiff muscles or tissue
Relieving pain or spasms relating to neck or back injury
Osteoarthritis

Cold therapy involves the cooling of the skin and muscles to reduce inflamation and swelling by reducing bloodflow.

It also numbs sore tissues, acting as a local anesthetic, and slows down the pain messages being transmitted to the brain.

This can be done using a cold compresses such as an ice pack or immersion into cold water. Cold Therapy can be used to treat a number of injuries such as:

Osteoarthritis
A recent injury
Gout
Strains
Tendinitis

Cold Therapy Explained

Cold therapy is commonly applied following sprains and trauma as well as post-surgery to help reduce inflammation and pain in the affected area.

The sooner the ice pack is applied, the better – the aim is to lower the skin temperature fast and to maintain the injured area cool during the recovery period.

The cold temperature restricts the flow of blood to an injured joint, muscle, ligament or tendon and temporarily reduces nerve activity, providing temporary pain relief as well as protecting the tissues from further damage.

Cold therapy is still beneficial up to 3 days after a new or newly aggravated injury. It is also used after exercise and sports sessions for quicker muscle & ligament recovery.

Ice packs work well in sprains, strains, twists, dislocations, chronic injuries and following hospital procedures like knee or ankle surgery.

There are different types of ice packs in the market however, gel packs have been shown to be more effective at cooling than ice and water solutions. For example, the optimal freezing time for the Dura Soft gel pack was 36 hours (Lam, Kelly, Murrell (2010) https://doi.org/10.1016/j.jsams.2010.10.569) however, two hours in the freezer can initially give good results.

Sizes also vary, and the recommendation is to choose a size that comfortably covers the injured area and is flexible so can bend easily around the joints.

How long they last cold depends on many factors like one’s body temperature as well as the environment.

Check the manufacturer’s instructions for use, but generally they can stay cold for up to 20 mins at room temperature, which is the general recommendation for use on the affected area.

How to use an ice pack

Take the ice pack from the freezer and simply place a piece of cloth or cover between the affected area and the ice pack, ensuring is well pressed against the area, and no creases or curves are formed.

Do not use for more than 20 minutes at a time to prevent excessive widening of the blood vessels on the tissues (called reactive vasodilation).

After 20 minutes, it is recommended to remove the ice pack, place back in the freezer and apply again after 40 min to one hour, ensuring the ice pack is cold enough.

If you need to use it for long periods of time, it is a good idea to have two cold packs, one in use and one waiting to be used. For example, for post-op cold therapy use, the operated area may need constant cold temperature, and the ice pack may need constant replacement. A medical professional should provide with instructions of use in this case.

Hot Therapy Explained

After the first 3 days following the injury, it is recommended to use hot therapy instead.

Some of these therapy packs are versatile and can also be used hot, heated in the microwave or hot water to manufacturing instructions, to help relieve chronic or acute injuries that result in stiffness, soreness or pain, like frozen shoulder or old sport injuries.

They can also be used before sport sessions and workouts, to condition muscles and ligaments.

Hot packs can promote faster healing of the damaged tissue because they improve circulation and blood flow as they increase the temperature in the affected area. This results in a soothing sensation that helps with pain and discomfort.

Massaging and muscle stretching can be helpful at this stage and heating the area this way prior to proceeding may aid the recovery.

How to use a hot pack

Place the heat pack flat on the microwave plate to prevent hot spots in the gel. Follow the instructions and do not exceed microwavable times. Knead the pack gently to distribute the gel evenly around the pack.

Place a piece of cloth or cover between the affected area and the ice pack, ensuring is well pressed against the area, and no creases or curves are formed. Do not use for more than 30 minutes at a time to prevent excessive vasodilation.

However, milder heat can be used for longer periods, unlike the ice packs. Do not repeat before an hour has passed. Generally hot therapy is only recommended two to three times a day.

Hot and Cold Combination Therapy

Some conditions like chronic injuries, carpal tunnel syndrome or arthritis may benefit of the use of heat for joint stiffness and cold for swelling and acute pain. Medical advice is recommended.

Cautions

Do not freeze the pack from hot, let it cool to ambient temperature first.

Do not use at nighttime to prevent falling asleep with the pack in contact with the skin for long.

Either hot or cold, stop using your pack if it causes any discomfort and/or swelling. Do not use on sensory impaired patients or people with poor circulation, neuropathies or diabetes, as they may not be able to feel if tissue damage is being done.

Also, heat therapy is contraindicated in areas where infection is present, diabetes, dermatitis, vascular diseases, deep vein thrombosis and multiple sclerosis. For people with heart disease or hypertension, ask your medical professional.

Seek medical help if the injury has not improved after two days following cold therapy or after a week for heat therapy.