Muscle spasms happen when a muscle contracts involuntarily, causing pain and discomfort. They can be caused by dehydration, electrolyte imbalances, muscle fatigue, injuries, and other conditions.
Applying heat and ice are common home remedies for muscle spasms. But how do you know when to use heat versus ice?
This article offers a comprehensive guide on how to use heat and ice for muscle spasms. We’ll explore the benefits and risks of each type of therapy, as well as how to apply them correctly, so you can make informed decisions about your care.
How do heat and cold therapy work?
Heat therapy (thermotherapy)
Heat therapy increases blood flow to the area, which relaxes your muscles and reduces stiffness. Similar benefits may be found in alternative therapies like applying castor oil on feet at night. It may also help damaged tissues heal.
You can apply heat in different ways, with options like:
- heating pads
- hot showers
- warm baths
- heat wraps
Cold therapy (cryotherapy)
Cold therapy constricts your blood vessels, which decreases inflammation and swelling. It can also decrease pain since it numbs the area. Ice works by causing the blood vessels in the affected area to narrow, which reduces circulation and lessens the inflammatory response.
You can apply cold therapy with:
- ice packs
- ice massages
- cold compresses
When should you use heat for muscle spasms?
Heat is best for muscle pain and soreness that’s not brand new. Heat therapy can really help with muscle soreness, stiffness, and long-term pain. It’s also a good way to warm up before exercise. Heat helps your muscles relax and soothes soreness.
Heat is especially useful for older injuries and chronic pain that doesn’t have a lot of swelling. If you have arthritis, ongoing muscle pain, or stiff joints, heat is often the right choice. For more persistent joint pain, you may want to research alternatives such as R14 Dr. Reckeweg.
Here are some examples of when heat might be helpful:
- For example, consider addressing muscle tension in your neck or back with stress relief methods.
- Joint stiffness from arthritis
- Warming up your muscles before you exercise
However, there are some times when you shouldn’t use heat. For example, don’t use heat on new injuries that are inflamed. Also, avoid heat if you’re already feeling hot, like if you have a fever. And make sure you drink plenty of water when you’re using heat therapy.
When should I use ice for muscle spasms?
Ice therapy, or cryotherapy, works best for acute injuries. If you’ve been hurt in the last 72 hours, grab the ice pack. Ice is especially helpful if the injury is accompanied by swelling. Apply ice as soon as possible after the injury.
Cold therapy is also great for sudden pain from recent injuries — think ankle sprains, arthritis flare-ups, muscle sprains, or generally swollen body parts. It’s also a great strategy for post-exercise pain. Cold constricts blood vessels, which reduces swelling and bruising.
Here are some examples of when to use ice:
- Ankle sprain
- Muscle strain with swelling
- Post-workout muscle soreness with inflammation
Before you reach for the ice, keep these precautions in mind:
- Don’t apply ice for more than 20 minutes at a time.
- Don’t apply ice to areas with poor circulation.
- Wrap ice packs in a towel to protect your skin.
What about contrast therapy?
Contrast therapy means alternating between heat and cold. It’s a popular recovery method, especially after exercise. By switching between hot and cold, your body experiences vasodilation (when your blood vessels open up from the heat) and vasoconstriction (when your blood vessels narrow from the cold). This creates a “pumping” effect.
Contrast therapy may:
- Help to reduce muscle soreness and stiffness.
- Improve circulation and promote healing.
To try it, alternate between 15-20 minutes of heat and 15-20 minutes of ice, repeating several times. Start and end with cold. Contrast therapy can be helpful for strains and sprains, as well as chronic pain.
How to apply heat and ice safely
Whether you choose ice or heat for your muscle spasms, be sure to use both safely.
General Guidelines
- Protect your skin: Always use a barrier between your skin and the ice or heat. Wrap ice packs in a towel. If you’re using a heating pad, put a towel between you and the pad.
- Limit your time: Don’t apply heat or ice for more than 15 to 20 minutes at a time. The general recommendation is to apply ice for 20 minutes at a time.
- Monitor your skin: Check your skin regularly for burns or frostbite. If you notice blisters, hives, or more swelling after using heat or cold, talk to a doctor.
When to Stop Treatment
Stop using heat or ice if your pain gets worse, you feel numb, or your skin becomes irritated. If your symptoms get worse or don’t improve, talk to a healthcare professional.
Frequently Asked Questions
Is hot or cold better for muscle spasms?
Generally, heat is often preferred for muscle spasms. Heat helps to relax muscles, increase blood flow, and reduce stiffness. However, if the spasm is due to an acute injury with inflammation, ice may be more beneficial initially to reduce swelling and pain before switching to heat. It really depends on the underlying cause of the spasm.
Should I use a heating pad for muscle spasms?
Yes, a heating pad can be an effective tool for relieving muscle spasms. Apply a heating pad to the affected area for 15-20 minutes at a time, several times a day. Be sure to use a moderate temperature to avoid burns and never fall asleep with a heating pad on. Moist heat, like a warm bath or shower, can also be very soothing.
What is the best thing to do for a muscle spasm?
The best approach for a muscle spasm often involves a combination of strategies. Start with gentle stretching and massage of the affected muscle. Apply heat to relax the muscle. Stay hydrated by drinking plenty of water. Over-the-counter pain relievers like ibuprofen or acetaminophen may help with pain and inflammation. If spasms are frequent or severe, consult with a healthcare professional to rule out underlying medical conditions and discuss potential treatment options such as prescription muscle relaxants or physical therapy.
When should I see a doctor for muscle spasms?
While occasional muscle spasms are often harmless, consult a doctor if they’re severe, frequent, persistent, interfere with daily activities, or are accompanied by other symptoms like numbness, weakness, or swelling. These could indicate a more serious underlying medical issue needing diagnosis and treatment.
Can dehydration cause muscle spasms?
Yes, dehydration is a common cause of muscle spasms. When you’re dehydrated, your body’s electrolyte balance is disrupted, which can lead to muscle cramping and spasms. Make sure to drink enough fluids throughout the day, especially during and after exercise.
The Bottom Line
When it comes to muscle spasms, both heat and ice can play a role in relieving discomfort, but they work in different ways. Ice reduces swelling and inflammation, while heat relaxes muscles and improves circulation.
Deciding between ice and heat really depends on what’s causing your muscle pain. Is it a new injury, or just general soreness? Is there any swelling or inflammation?
It’s always a good idea to check with a healthcare professional for serious injuries or pain that won’t go away. They can help you figure out the best treatment plan, especially if the pain persists or gets worse with either heat or ice.