At-Home Hot and Cold Therapy

Thermotherapy (or thermal therapy) is the use of heat, while cryotherapy is the use of cold. You might already be familiar with the concepts. For example, if you’ve ever used a heating pad for menstrual cramps or put a bag of frozen peas on an injury, you’ve employed these therapies.

Around the world and throughout the ages, people have used hot and cold therapy techniques. Ancient Greeks and Romans, for instance, enjoyed bathing in thermal baths and felt that these waters had healing properties. And the time-honored tradition of the Finnish sauna is still employed today; spending time in these heated rooms is considered cleansing and restorative.

Benefits of hot and cold therapy

There are many different forms of hot and cold therapy, all with different health benefits. In general, applying heat to warm the temperature of the skin helps to widen blood vessels and increase blood flow, and is believed to accelerate tissue healing.

By contrast, applying cold to cool the temperature of the skin decreases blood flow, and is believed to reduce inflammation. However, when used appropriately, both hot and cold can help reduce pain.

What the research says

• Heat therapy may help reduce blood pressure in certain cases.
• Lifelong sauna use has been linked to a reduced risk of heart and neurodegenerative diseases.
• Heat application is thought to be helpful for pain related to arthritis (both osteoarthrosis and rheumatoid arthritis), menstrual cramps, and lower back pain.
• Cold application is thought to be best for acute injuries, because it reduces nerve activity, pain, inflammation, and swelling.
• Cryosurgery is used to remove warts and can be done easily and quickly at your doctor’s office.
• According to anecdotal reports, using cold on one’s face (such as in facial icing), may also temporarily help reduce the look of wrinkles, tighten the skin, and shrink the look of pores.
• It’s important to note that hot and cold therapy can have risks, too, and is not suitable for everyone. Ask your doctor before engaging in hot or cold therapy, and always make sure that you follow product instructions carefully to avoid potential injury.

Try it at home

Visiting a sauna or spa can be a wonderfully restorative experience. Look up options near you—or consider a spa- or sauna-themed getaway. And, of course, hot and cold therapies are used professionally by various health practitioners. But here’s more good news: Some methods of hot and cold therapy can also be practiced at home! Here are a few to consider.

Using heat

Using cold

Using both

Some people enjoy alternating between cold and hot water immersion, also known as contrast water therapy or thermocycling, either by bathing or showering. Research shows that doing so may improve feelings of relaxation and reduce feelings of fatigue.