How to Use Hot and Cold Packs Safely, and How to Choose the Right One
Simple to use, easy to overdo
Hot and cold packs are one of the easiest ways to ease minor aches at home. They are also easy to misuse. Most problems come from leaving a pack on too long, putting it straight on bare skin, or using it on an area where you cannot feel temperature well.
Here is how to use packs safely, plus a guide to the different types on the table at Healthcare Providers Inc. in Hamilton.
The basic rules
Keep a barrier between the pack and your skin. A thin towel, pillowcase or cloth cover protects your skin from extreme temperatures. Some packs come with a soft sleeve.
Limit each session to about 15 to 20 minutes. That is long enough to help without risking skin damage.
Give your skin a break. Remove the pack and let your skin return to normal temperature before using it again. Many people wait about an hour between sessions.
Check your skin. Look at the area every few minutes. Bright redness, blisters, white or gray patches, or numbness that does not go away are signs to stop.
Do not fall asleep with a pack on. It is easy to lose track of time, especially with a warm pack at bedtime.
Using cold packs safely
Store reusable gel packs in the freezer in a clean bag
Wrap the pack before applying it
Expect a sequence of cold, then aching or burning, then numbness. Remove the pack once the area feels numb
Do not use cold on areas with poor circulation
Stop if the skin turns white or blotchy
Using heat packs safely
Heat gel packs exactly as the package directs, usually in short microwave intervals or warm water
Never overheat a pack. Overheated gel can burn skin or cause the pack to leak
Test the temperature on your forearm before applying
Use warm, not hot. Comfortable warmth is enough
Avoid heat on fresh injuries that are swollen, red or warm
Who should check with us first
Some people may not feel when a pack is too hot or too cold. Ask a pharmacist or your doctor before using hot or cold therapy if you have:
Diabetes, especially with nerve damage in the feet or hands
Poor circulation or peripheral artery disease
Areas of numbness or reduced feeling
Sensitivity to cold, such as Raynaud's
Skin that is broken, healing or recently treated
Use extra care with young children and older adults, whose skin can be more sensitive. Never place a pack over an open wound.
Choosing the right pack
The right pack is the one that fits the area and stays in place.
Type | Best for | Why it helps |
|---|---|---|
Reusable gel pack | Most aches and injuries | Works hot or cold, flexible, reusable |
Shoulder ice pack | Shoulder strains and soreness | Shaped to wrap around the joint |
Large wrap | Back, hips, thighs | Covers a wide area and straps in place |
Head wrap | Headaches, tension | Fits around the head without holding it |
Eye mask | Puffy or tired eyes, headaches | Gentle cold or warmth on a small area |
Wraps with straps are especially useful because you can keep moving around the house instead of holding a pack in place.
Caring for your packs
Wipe packs clean after use and let covers dry
Store cold packs flat in the freezer so they freeze evenly
Check for cracks, leaks or thin spots before each use
Replace any pack that is leaking or damaged
When to call your doctor
Packs are for minor aches. Call your doctor if pain is severe, you cannot put weight on the area, there is numbness, tingling or a joint that looks out of place, or the pain is not improving after a few days.
Stop by the hot and cold table
Healthcare Providers Inc. is an independent pharmacy at 1900 North 1st Street in Hamilton, serving the Bitterroot Valley. Stop by and we will help you choose the right pack for what is bothering you, or call (406) 363 6203. We also deliver to Hamilton, Darby, Corvallis and Victor.
