Shoulder Hot & Cold Therapy

It was once popular to alternate hot and cold treatment for muscle and joint injuries, but it has never been a good idea. Heat treatment soothes pain and relaxes muscles but can encourage inflammation. Cold treatment numbs pain and stops inflammation, but does not have a soothing or relaxing effect. Either should be used for different kinds of symptoms, but never both.

Shoulder injuries are some of the easiest to re-injure later, and often require a great deal of ongoing pain relief as they heal. Depending on the kind of pain you are experiencing, use either hot or cold therapy.

Heat Therapy

• Heat therapy is for muscles that are tense or cramped due to fatigue, injury or tension. The heat increases blood flow, which helps the muscles to relax and heal faster. However, the same increased blood flow can actually increase inflammation. Inflammation can slow healing significantly. Only use heat therapy if there is no swelling at all at the point of your pain.

  When your shoulder is in pain, heat therapy is usually most appropriate several days after the initial injury or any re-injury. Once all swelling has subsided, heat therapy will help your muscles relax. Apply a warm pack to the shoulder for about half an hour, keeping a thin layer of fabric between your skin and the pack. Don't worry about leaving it on too long; most hot packs will cool down after about 30 minutes. Repeat the treatment three times at 30-minute intervals or until you feel more comfortable, whichever comes first.

Cold Therapy

• Use cold therapy to treat inflammation. When any part of your body is injured, blood rushes to that area, bringing along your body's tools for healing and repair. The blood flow causes swelling, which can damage tissue even further. Cold therapy reduces the blood flow to the injured area, thus reducing swelling and limiting damage. The cold can also numb the area, deadening pain.

  With a shoulder injury or re-injury, apply cold therapy as quickly as possible. The sooner you apply cold therapy, the less inflammation you will experience. Apply an ice pack to your shoulder with a thin layer of fabric between the cold and your skin. Leave it on for 30 minutes, then rest for 30 minutes and repeat. Continue until the swelling has subsided. If the swelling has not improved in two or three hours, contact your doctor.

Shoulder Hot and Cold Rigs

• Shoulder hot and cold rigs are available at sporting goods stores and pharmacies. These connect a gel pack to a harness that helps keep it attached to your injured shoulder. The gel can be warmed or cooled as necessary, allowing it to be used for either heat or cold therapy.

  It's best to store the rig in your freezer when its not in use. You are more likely to need cold therapy in a hurry. Also, it's far quicker to heat a cold pack in your microwave than to cool a warm pack in the freezer.