Whether you're treating a sprained ankle on the sideline or helping a client recover post-treatment, hot and cold therapy remains one of the most effective and accessible ways to manage pain and support recovery. But when should you reach for ice, and when is heat the better choice?
Let’s break down the science—and help you get the most from both.
Why Cold Therapy Works ❄️
Cold therapy (also known as cryotherapy) involves applying something cold—like an instant ice pack—to the affected area. This causes blood vessels to constrict, helping reduce:
- Swelling and inflammation
- Muscle spasms
- Pain perception (by numbing the area)
Cold therapy is most effective within the first 48 hours after an acute injury, like a sprain, strain, or knock. It helps limit the body’s inflammatory response, preventing further damage and reducing discomfort.
Instant ice packs are ideal for on-the-go use, especially in sports settings. No freezer needed—just squeeze, shake, and apply.
Why Heat Therapy Helps 🔥
Heat therapy works by increasing blood flow to the affected area. This boost in circulation helps:
- Relax tight or stiff muscles
- Reduce joint stiffness
- Encourage healing of chronic injuries
Warmth can also ease tension and improve mobility—making reusable hot packs a great option for ongoing aches or longer-term recovery. Just heat in the microwave and apply for fast, targeted relief.
Tip: Avoid using heat on fresh injuries—it may make swelling worse.
When to Use What?
| Injury Type | Use Cold? | Use Heat? |
|---|---|---|
| Fresh sprain or strain | ✅ | ❌ |
| Swollen or inflamed area | ✅ | ❌ |
| Stiff muscles or joints | ❌ | ✅ |
| Chronic pain or tension | ❌ | ✅ |
| Post-exercise soreness | ✅ | ✅ (depending on the goal) |
Still unsure? When in doubt, start cold—especially if there’s any swelling or visible inflammation.
Recovery Made Simple
At Meglio, we design our hot and cold therapy products with professionals in mind. Our Instant Ice Packs and Reusable Hot & Cold Packs are trusted by physios, sports clubs, and recovery specialists across the UK.
They’re:
- CE-marked
- Easy to store and apply
- Ideal for clinics, gyms, or sports teams
Browse our recovery range today and make sure you're always ready to treat what’s next.