When to Use Heat vs Cold Therapy

It’s no secret that hot and cold therapy is having a moment. But knowing when to use each can be the difference between soothing relief and making things worse. Let’s break it down.

Cold Therapy: The Go-To for fresh injuries
Cold therapy (or cryotherapy) is your first responder for acute injuries. Think sprains, strains, swelling, or even a throbbing headache. When you apply a cold compress, it constricts blood flow to the area, reducing inflammation and numbing sharp pain. It’s why athletes swear by ice baths for recovery after intense workouts, and why most first-aid advice includes “apply ice.”

A good way to remember when to use cold? The "C" in cold goes with the "C" in acute.

Key benefits of cold therapy:

• Reduces swelling and inflammation
• Numbs pain by calming nerve endings
• Helps control fluid build-up in injured tissues

But don’t overdo it! Cold therapy should only be used for 15-20 minutes at a time (with the appropriate skin protecting layer to avoid burning and damaging the tissue). 

Heat Therapy: For achy muscles and chronic pain
Heat therapy (or thermotherapy) does the opposite—it increases blood flow to help muscles relax and joints loosen up. Perfect for those long-standing aches and pains, like arthritis, menstrual cramps, or stiff necks from working at your desk all day. Heat works by bringing oxygen-rich blood to the area, which speeds up healing and relieves tension.

Think of heat as the “treat” for chronic or long-term discomfort.

Key benefits of heat therapy:

• Relaxes tight muscles and stiff joints
• Improves circulation to promote healing
• Helps manage chronic conditions like arthritis or autoimmune pain

However, heat is not your friend for fresh injuries or swelling—stick with cold for those.

Hot or Cold? A quick rule of thumb
If it’s new and swollen, go with cold. 

If it’s stiff, achy, or long-standing, heat is your best bet. Still not sure? Chat with a health professional to tailor therapy to your specific needs.

How The Hug combines both
The beauty of hot and cold therapy is that it’s simple, effective, and drug-free. That’s why we created The Hug. It’s a versatile gel pack that gives you the best of both worlds—hot relief for aches, cold relief for injuries—all in one convenient, hands-free design.

Whether you need to chill out after a sprain or warm up stiff joints, The Hug is ready to help you feel your best.

Ensure you seek medical advice from a health professional for your specific condition and needs.