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Hot Therapies & Cold Therapies
Using hot and cold packs is one of the fastest, most effective ways of relieving pain. A hot water bottle and ice pack can be your best friends if you know when to use which. Here are some guidelines.

Heat increases circulation and soothes stiff joints. Apply heat to tired muscles, lingering muscle aches, and to muscles prior to stretching or exercise. Hold a hot water bottle on your abdomen to relieve abdominal bloating or sluggishness after eating. Soaking your feel in hot water can unplug congested sinuses and relieve migraine headaches. (Note: This also drains the blood from your digestive system, so don’t do it after meals.)
Use heat for 10 to 20 minutes at a time. Never apply heat when there is swelling, or when there is nerve pain (an electric or numb feeling.)

Cold relieves spasms, swelling, sciatica and other nerve pain. Apply cold after injury, and for acute pain (immediate and severe, rather than lingering and long-term). Cold to your neck and nose relieves nose bleeds.
Use cold for 2 to 10 minutes at a time, not more. Remove cold any time the treated area feels numb. Extended application of cold can damage tissue.

For stabbing pain or poor circulation in feet, legs or hands, try alternating hot and cold. Use 10 minutes of heat, then 2 minutes of cold, then repeat. Make the switch from hot to cold quickly.

Remember:
1. Wet is better. Water carries heat and cold deeper and faster into the tissue than a dry application. Place a thin, damp dishtowel under a hot water bottle or ice pack to improve the effect dramatically.
2. If in doubt whether to use heat or cold, use cold. Observe the results after two minutes, and change to heat if there is no improvement.

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