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Hot and Cold Treatments for Muscle Aches and Stiffness

You can help relieve discomfort from common aches and pains by applying hot or cold treatments as a form of pain relief. Cold and heat can help with joint stiffness, muscle aches, lower pack pain and muscle spasms. These treatments can improve circulation and reduce swelling. You can do these treatments at home with no special equipment, although it is always a good idea to have injuries examined by a doctor.

  1. Cold Treatments

    • Cold treatments used on muscle aches help to relieve pain by numbing the area where the ice is applied. Cold treatments also reduce swelling and relax your muscles. When used after an injury, the University of Missouri recommends that you apply the ice packs for up to 20 minutes at a time, three to four times daily for three days.

      You can use an ice pack or bag of frozen vegetables from your freezer. Place a cloth between your skin and the frozen pack so you do not give yourself frostbite. It is recommended that you limit a cold treatment to a maximum of 20 minutes, so you do not freeze your skin while it is numb.

    Hot Treatments

    • Heat increases blood flow through your muscles and aids healing. Heat is not indicated immediately following an injury since the added blood flow can increase the appearance of bruising. According to the University of Missouri, you should wait two to three days after the injury to apply heat treatment at a frequency of up to four times daily for 20 minutes at a time. Use caution when applying heat to your skin that you do not cause burns, especially in skin that is already numb. You can use a heating pad for dry hot treatments or a wet towel for moist hot treatments. When using a heating pad, set a timer in case you fall asleep so you won't get burned.

    Precautions

    • Both hot and cold treatments can cause damage to your skin if left on for too long or if the temperature is too extreme. Therefore, you should use these treatments with great care on skin that has deceased sensations or poor circulation.

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