Article: Hot or Cold Pack? When to Use Each One
Hot or Cold Pack? When to Use Each One
A reusable hot/cold pack is useful for more than keeping a cooler bag cold. Used correctly, it can ease everyday aches and minor sports knocks. The key is knowing which temperature to use.
This is general information, not medical advice. For serious injuries, severe pain, or anything that doesn't improve within a few days, see a doctor.
When to use cold
Cold narrows blood vessels, which helps reduce swelling and numbs pain. It's generally recommended for:
- Fresh sprains, bumps and bruises, in the first 24 to 48 hours
- Swelling after exercise
- Cooling down on hot days
How: chill the pack in the freezer, wrap it in a thin cloth, and apply for 15 to 20 minutes at a time. Wait at least an hour between applications.
When to use heat
Heat increases blood flow and relaxes muscles. It's generally recommended for:
- Muscle stiffness and tension, such as neck and shoulders after a long day
- Ongoing aches without swelling
- Warming up stiff muscles before light activity
How: warm the pack by following the instructions on the pack (usually in hot water, never overheated). Test the temperature first, wrap it in cloth, and apply for 15 to 20 minutes.
When not to use heat
- On a fresh injury that is swollen, hot or bruised
- On broken skin or open wounds
- If you have reduced sensation, for example from diabetes
Safety rules for both
- Never put a pack directly on bare skin.
- Never sleep with a pack on.
- Check skin regularly for redness or numbness.
- Supervise children closely.
- Stop using any pack that is damaged or leaking.
Everyday uses
- In the cooler bag: keeps lunch and drinks cold.
- In the lunch bag: warmed, it keeps a meal warm for a short time.
- In the sports bag: on hand for knocks at training.
- Summer days: a wrapped cold pack on the neck helps cool down.
A hot/cold pack is included with our expandable cooler bag. Read more about staying cool in a UAE summer.
