Hot or cold?

This is a question I have probably been asked over a thousand times - without exaggeration.

And the answer is never completely straightforward, especially as much of the research is conflicting, but there are some general rules I follow to great help.

After an injury - ice has been shown to be helpful for about 72 hours after an injury. After that, you’re just making the joint or muscle quite cold, to no effect. Never leave ice on without protection for your skin, and only ever use it for up to 15 minutes at a time. So wrap the bag of peas in a couple of layers of tea towel, and set a timer. You may find it helpful to alternate 15 minutes of ice and heat until it feels a little better, or until the ice melts.

Aches and pains of the back or neck - generally speaking, warmth is much better for the usual aches and pains. This can come in the form of muscle rubs that contain menthol, or tigerbalm-type herbal rubs, or as a heat pack or hot shower. As always when using heat, be careful not to burn your skin.

Tight muscles - again, heat is your friend. A hot shower followed by dynamic stretching can change your life. Or it’ll at least make you feel a bit more supple, flexible, and relaxed.

Headaches - this is very individual. Some people swear by an ice pack across the head, and for some people the very idea of that is enough to start off a migraine. Best to find out what works for you and stick with it. As headaches can often be caused by neck muscle strains, try applying gentle heat on the neck to see if that may help. If you suffer from regular headaches, book in for an osteo appointment, as there may be some postural issues that need addressing.

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• Headaches

• Neck pain

• Back pain

• Should I use a heat pack or an ice pack?

• Ice for injuries

• Heat for muscles

• Osteopath Warrnambool