Hot & Cold Therapy

Not sure whether to use heat or cold?

Knowing which therapy to use and when can help reduce pain, minimise swelling and support recovery. Explore our guide below to learn how hot and cold therapy work, when to use each, and the best treatment options for common conditions.

Cold Therapy
Best for: New injuries, Swelling, Bruising, Inflammation, Sports injuries

Cold therapy helps reduce swelling, inflammation and bruising by narrowing blood vessels and slowing blood flow to the affected area. It can also provide a numbing effect for temporary pain relief.
How to Use Cold Therapy
  • Apply for 10–20 mins at a time.
  • Wait at least 30 mins before reapplying.
  • Always use a thin cloth barrier between the cold pack and your skin.
  • Check your skin regularly during use.
  • Stop use if you experience extreme burning, significant skin colour changes or lingering numbness.
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Heat Therapy
Best for: Muscle tension, Arthritis, Back & neck pain, Period pain, Chronic pain

Heat therapy helps relax muscles and reduce stiffness by increasing blood flow to the affected area. This can improve mobility and provide relief from ongoing aches, muscle tension and chronic pain.
How to Use Heat Therapy
  • Apply heat for around 15–20 mins at a time.
  • Allow the area to rest before reapplying.
  • Always use a cloth barrier between the heat pack and your skin.
  • Avoid heat on new injuries, swelling or bruising during the first 24–48 hours.
  • Do not apply heat to broken, irritated or infected skin.
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Find Your Condition

Osteoarthritis

Therapy: Heat (Cold for flare-ups)

Heat helps ease joint stiffness and improve mobility. If the joint becomes swollen or inflamed after activity, switch to cold therapy to reduce pain and swelling.
Practical Steps for Managing Pain Flare-Ups

Ice: About 10–15 mins (up to ~20 mins)
Heat: About 15–20 mins (up to ~30 mins)
Ice: About 10–15 mins (up to ~20 mins)

Always use a cloth barrier to avoid direct skin contact.

Remember: Cold → Heat → Cold to help manage long-term pain and reduce flare-ups.
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Endometriosis

Therapy: Heat

Heat therapy can be used to help ease pelvic cramps, lower back pain and muscle tension associated with endometriosis and period pain.
Practical Tips for Managing Pain

  • Apply heat for 15–20 mins at a time.
  • Take a break between applications and reapply as needed.
  • Always use a cloth or protective cover between the heat pack and your skin.
  • Use a comfortably warm temperature and discontinue use if it becomes uncomfortable.
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Sports Injuries

Therapy: Cold

Cold therapy helps reduce swelling, bruising and pain during the first 24–48 hours after an injury.
Practical Tips for Managing Injuries

For a recent injury: Apply cold for 10–20 mins at a time.

  • Use a thin cloth barrier between the cold pack and skin.
  • Allow at least 30 mins before reapplying.
  • Cold therapy is particularly suited to swelling, bruising, warmth or throbbing pain.
  • Avoid heat during the first 24–48 hours following a new injury.
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Back / Neck Pain

Therapy: Heat

Heat therapy helps relax tight muscles, ease stiffness and relieve everyday back and neck discomfort.
Practical Tips for Managing Pain
  • Apply heat for 15–20 mins at a time.
  • Remove the heat pack for at least 30–60 mins between applications.
  • Repeat 2–3 times per day as needed.
  • Always use a cloth or protective cover between the heat pack and your skin.
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Sciatica

Therapy: Heat

Heat can help relax tight muscles and ease lower back discomfort. If symptoms worsen or become inflamed, switch to cold therapy.
Practical Tips for Managing Pain

Start with heat: Apply to the lower back and/or buttock area where the muscles feel tight.

  • Apply heat for 10–15 mins initially.
  • Reassess how you feel after each session.
  • If heat noticeably worsens the pain travelling down your leg, stop and switch to cold therapy.
  • Always use a cloth barrier between the heat pack and your skin.

For more intense pain: An Instant Heat Pack can provide targeted heat therapy without needing a microwave. Always use as directed and avoid applying directly to the skin.
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Hip Replacement Recovery

Therapy: Cold

Cold therapy helps reduce swelling and discomfort during the early stages of recovery after surgery.
Practical Tips for Post-Op Recovery

First 7 days: Apply cold for 20 mins, followed by a 30-min break between applications.

After the first week: Continue cold therapy as needed to help manage pain and swelling during recovery.

  • Always use a thin cloth barrier between the cold pack and skin.
  • Check the skin regularly during use.
  • Avoid excessive numbing of the area.
  • Follow your surgeon or healthcare professional’s post-operative instructions.
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Headaches & Migraines

Therapy: Cold

Cold therapy can provide soothing, targeted relief during headaches and migraines.
Practical Steps for Managing Pain
  • Apply cold for 10–20 mins at a time.
  • Always use a thin cloth barrier between the cold pack and skin.
  • Allow at least 30 mins before reapplying.
  • Stop use if you experience extreme burning, significant skin colour changes or lingering numbness.
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Insect Bites & Stings

Therapy: Cold

Cold therapy can help soothe pain, itching and swelling caused by insect bites & stings.
Practical Steps for Managing Bites & Stings
  • Apply cold for 10–15 mins at a time.
  • Always use a cloth barrier between the cold pack and skin.
  • Allow the skin to return to normal temperature before reapplying.
  • Seek medical attention for signs of a severe allergic reaction or worsening symptoms.
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Frequently Asked Questions
What are Medi-Pak hot and cold gel packs used for?
  • Cold gel packs help with swelling, inflammation, and pain after injuries, used with chronic arthritic conditions, headaches or workouts by numbing the area and reducing blood flow.
  • Hot gel packs help with muscle stiffness, joint pain, and cramps by increasing blood flow.
How long should I apply a hot/cold gel pack?
  • Typical use is 10–20 minutes per session.
  • If using a cold pack for swelling, aim for 10–15 minutes.
  • If using a hot pack for stiffness, aim for 15–20 minutes.
  • Let the skin rest at least 30 minutes between sessions.
Can I apply a gel pack directly on my skin?
  • The elderly or children should not apply directly onto the skin.
  • Always place a thin towel or cover provided with Medi pak between the pack and your skin to prevent irritation or frostbite/burn risk.
How do I use a cold gel pack safely?
  • Chill it in the freezer (follow the package instructions for time).
  • Use it for short sessions (10–15 minutes) with a barrier layer (towel).
  • Stop if you feel numbness, burning, or severe discomfort.
How do I heat a hot gel pack?
  • Medi pak hot/cold gel packs are heated by microwave or hot water. Follow the
    instructions on the pack, if heating by microwave heat in very small increments,
    shake allow to cool before applying.
  • Heat in short intervals, as directed, and always check it isn’t too hot.
  • Use with a towel barrier and avoid sleeping with it on.
How often can I use cold gel packs?
  • Many people use them 1–3 times per day, depending on the condition.
  • For acute injuries (like sprains), cold is often preferred initially.
  • Do not use Heat on an injury where there is bruising for the first 48 hours cold ONLY.
  • For chronic pain or stiffness, heat is commonly used.
  • If symptoms persist or worsen, consider checking with a healthcare professional.
When should you use Heat therapy?

Best when:

  • Stiff joints
  • Chronic aches
  • Limited mobility in the morning
  • Muscles around the joint feel tight
  • Period, endometriosis pain

Why:

  • Heat increases blood flow, helps relax muscle, and improves joint mobility.
Do ice packs expire?

No there is no expiry on an ice pack.

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