Hot and Cold Packs: A Guide to Proper Usage and Versatile Application Scenarios

As common physical care tools in home, sports, and medical settings, hot and cold packs have become a practical choice for relieving pain, reducing swelling, and regulating temperature, thanks to their advantages of reusability and long-lasting temperature retention. However, mastering the correct usage methods is essential to fully exert their effects and avoid safety risks. The following sections explain the usage methods, application scenarios, and precautions in detail.

I. Correct Usage Methods of Hot and Cold Packs

(I) Preparation Before Use

• Product Inspection: Before using a hot and cold pack for the first time, check its sealing condition to see if there is any damage or liquid leakage. If cracks or liquid seepage are found, stop using it immediately to prevent the contents from coming into contact with the skin and causing irritation.
• Temperature Pre-treatment: Adjust the temperature accordingly based on whether cold compresses or hot compresses are needed.

• • Pre-treatment for Cold Compresses: Place the hot and cold pack in the freezer compartment (set at approximately -18°C) and freeze it for 2-4 hours until the gel inside is completely solidified before taking it out. If you need to use it in a hurry, you can put it in the refrigerator's fresh-keeping compartment for 30 minutes to 1 hour to get a mild cold compress effect, avoiding excessively low temperatures caused by prolonged direct freezing.
  • Pre-treatment for Hot Compresses: When heating in a microwave oven, first place the hot and cold pack flat in the center of the microwave tray, heat it at medium-high power for 20-30 seconds, take it out, and gently knead the pack to make the temperature even. If the temperature is insufficient, you can increase the heating time by 10 seconds each time to avoid overheating of the gel or deformation of the pack due to prolonged heating at one time. Alternatively, you can soak it in 60-80°C hot water for 5-10 minutes, and stir the hot water continuously during this period to ensure the pack is heated evenly.

(II) Steps for Using Cold Compresses

• Wrapping for Protection: Take out the frozen hot and cold pack and wrap it with a clean towel or a dedicated cloth bag to prevent direct contact with the skin and avoid frostbite. Especially for areas with thin skin such as joints and the face, the number of wrapping layers can be adjusted according to personal tolerance.
• Application Position: Apply the wrapped hot and cold pack to the area that needs cold compresses, such as a swollen ankle or a painful cervical spine, ensuring the pack fits tightly against the skin to guarantee the cold compress effect.
• Application Time: Each cold compress session should last 15-20 minutes, and it can be repeated every 1-2 hours. The number of cold compress sessions should not exceed 5 times within 24 hours to avoid affecting local blood circulation due to prolonged cold compresses.

(III) Steps for Using Hot Compresses

• Temperature Testing: After taking out the heated hot and cold pack, first attach its surface to the inner skin of the arm to test the temperature. It is appropriate if it feels warm but not scalding. If the temperature is too high, wait for it to cool down or increase the number of wrapping layers to prevent scalding the skin.
• Application Method: Apply the treated hot and cold pack to the painful area, and adjust the position of the pack according to the shape of the area to ensure full contact. For example, a surrounding application can be used for the waist, and a local fixed application can be used for joint areas.
• Time Control: Each hot compress session should last 20-30 minutes, and 2-3 sessions can be done daily. If you feel the temperature drops during the hot compress, you can reheat the pack and continue using it. However, it is important to avoid using hot compresses while sleeping to prevent scalding in an unconscious state.

II. Versatile Application Scenarios of Hot and Cold Packs

(I) Sports Injury Scenarios

• Acute Injury Treatment: For acute injuries such as sprains, strains, and contusions that occur during sports, cold compresses can be used within 24-48 hours after the injury. This helps constrict local blood vessels, reduce bleeding and tissue fluid exudation, and relieve swelling and pain. For example, after an ankle sprain during basketball, applying a cold compress pack to the affected area immediately can effectively reduce the severity of the injury.
• Chronic Injury Recovery: For chronic injuries such as muscle soreness and joint strain after sports, hot compresses can be used 48 hours after the injury. Hot compresses promote local blood circulation, relax tense muscles, and accelerate the discharge of metabolic waste, thereby relieving soreness. For example, after a long-distance run, applying a hot compress to the legs before going to bed can help restore physical strength.

(II) Daily Health Scenarios

• Relieving Physical Discomfort:

• • When experiencing a headache, applying a cold compress pack to the forehead or neck can constrict the blood vessels in the head and relieve headache symptoms, which is especially suitable for tension headaches and migraines.
  • When women experience dysmenorrhea during menstruation, applying a hot compress pack to the lower abdomen can promote blood circulation in the abdomen, relieve uterine spasms, and reduce pain. At the same time, it can be combined with warmth-keeping measures to improve comfort.
  • When having a cold and fever, if the body temperature does not exceed 38.5°C, a cold compress pack can be applied to the forehead, armpits, groin, and other areas with large arteries to assist in reducing body temperature through physical cooling and relieve discomfort caused by fever.

• Daily Health Care:

• • Prolonged desk work or use of electronic devices can easily lead to stiffness and pain in the cervical spine and shoulders. Applying a hot compress to the cervical spine and shoulders for 15-20 minutes every day can relax the muscles, improve local blood circulation, and prevent cervical spine diseases.
  • When hands and feet are cold in winter, applying a hot compress pack to the hands and feet can quickly increase the local temperature, improve peripheral blood circulation, relieve the feeling of cold, and enhance physical comfort.

(III) Medical Auxiliary Scenarios

• Postoperative Recovery Care: After some surgical operations, such as minor orthopedic surgeries and surgical suture operations, doctors may recommend using cold or hot compresses to assist in recovery. For example, cold compresses can be used within 48 hours after double eyelid surgery to reduce swelling, and hot compresses can be used 48 hours later to promote swelling reduction and wound healing. However, it is necessary to strictly follow the doctor's advice and choose the appropriate care method according to the type of surgery and the recovery stage.
• Auxiliary Treatment for Chronic Diseases: For patients with chronic diseases such as arthritis and rheumatoid arthritis, appropriate hot compresses on the joint areas during the remission period can relieve joint stiffness and pain symptoms and improve joint mobility. However, hot compresses should be avoided during the acute attack period to prevent worsening of the inflammatory response. Specific usage should be consulted with a doctor.

III. Precautions for Using Hot and Cold Packs

• Contraindicated Populations and Areas:

• • For patients with sensitive skin, eczema, dermatitis, or other skin diseases, when using hot and cold packs, it is necessary to strengthen the wrapping to prevent the contents from coming into contact with the skin. In addition, the application time should be shortened, and the skin condition should be closely observed.
  • For patients with diabetes, circulatory disorders, or decreased nerve sensation, due to their poor temperature perception, it is necessary to strictly control the temperature and time when using hot and cold packs. It is best to do so with the assistance of others to prevent scalding or frostbite.
  • Direct application of hot and cold packs to areas with thin and tender skin such as the eyes, auricles, and scrotum is prohibited. If care is needed for these areas, multiple layers of wrapping should be used, the application time should be shortened, and excessive pressure should be avoided.

• Safety Usage Standards:

• • Hot and cold packs should not be heated in an oven, over an open flame, or exposed to direct sunlight. When heating in a microwave oven, all metal accessories should be removed, and hot and cold packs that are completely frozen in a sealed state should not be heated to prevent the pack from bursting.
  • When children use hot and cold packs, they must be supervised by adults. Small-sized hot and cold packs with a mild temperature should be selected, and the number of wrapping layers should be increased to avoid accidents caused by children operating them on their own.
  • If symptoms such as skin redness, tingling, or numbness occur during use, stop using the pack immediately, clean the local skin with warm water, and seek medical attention if necessary.

• Daily Maintenance and Storage:

• • After use, wipe the surface of the hot and cold pack clean. If it is made of washable material, it can be gently washed and then dried in the air. Avoid vigorous rubbing or exposure to direct sunlight.
  • When storing, place the hot and cold pack in a cool and dry place, avoid contact with sharp objects to prevent damage. When storing in a cold state, it should be stored separately from food to avoid cross-contamination.