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Writer's pictureJulian Simpson
Sep 26, 20233 min read

Hot or Cold: Which Therapy is More Effective for Treating Muscle Injuries?

Updated: Jan 11


Hot or Cold: Which Therapy is More Effective for Treating Muscle Injuries?



The research looked into the application of heat and cold therapy, and whether it's effective for muscle injury


Is Heat and or Cold therapy effective for muscle injury
Is Heat and or Cold therapy effective for muscle injury

a 2015 study found

- Heat wrap therapy provides SHORT TERM reduction in pain and disability with acute (under 12 weeks) low back pain

- Heat therapy provides greater relief of delayed onset muscle soreness compared to cold therapy.


The physiological effects of cold therapy include

- reduction in pain

- blood flow

- edema

- inflammation

and muscle spams


Another 2015 study compared cold vs heat AFTER exercise.

For Strength recovery

- cold applied after 24 hours was more effective than heat

Heat or cold applied after exercise was significantly better to prevent elastic tissue damage


For reducing PAIN, cold immediately after exercise or 24 hours later was superior to heat in reducing pain


A 2017 Study looked into just heat as a treatment to delay the onset of muscle soreness.

They found

- REDUCTION in soreness in the group that had low-temperature heat warps IMMEDIATELY after exercise

HOWEVER, not much benefit when applying heat 24 hours after exercise


A 2021 study looked into heat management of low back pain, found that heat :

- provides pain relief

- improves muscle strength

- increases flexibility

and they concluded that heat was a cost-effective pain relief option.

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Reference

. 2015 Jan;127(1):57-65. doi: 10.1080/00325481.2015.992719. Epub 2014 Dec 15.

Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury


Randomized Controlled Trial J Strength Cond Res

. 2015 Nov;29(11):3245-52. doi: 10.1519/JSC.0000000000001127.

Cold Vs. Heat After Exercise-Is There a Clear Winner for Muscle Soreness


Randomized Controlled Trial Clin J Sport Med . 2017 Jul;27(4):329-337. doi: 10.1097/JSM.0000000000000375.

The Efficacy of Sustained Heat Treatment on Delayed-Onset Muscle Soreness


Life (Basel). 2021 Aug; 11(8): 780. Published online 2021 Aug 2. doi: 10.3390/life11080780 PMCID: PMC8401625 PMID: 34440524

A Role for Superficial Heat Therapy in the Management of Non-Specific, Mild-to-Moderate Low Back Pain in Current Clinical Practice: A Narrative Review

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