Ask Takbo.ph: When to use Warm or Cold Compress for Running Injuries

The common advice for running injury is to ice it. After all, that is what the letter I stands for in R.I.C.E. But when exactly do you use warm compress or cold compress for your injuries?

I received this question from the Takbo.ph Facebook page. For muscle injury, do you use warm or cold compress?

I always use cold compress for my injuries. Although I don’t exactly know why. So I asked Doc Ranny for his expert advice.  Doc Ranny specializes in Physical Medicine and Rehabilitation (Pain Specialist).

For acute injury, meaning in the last 15-30 minutes, use cold compress. If it’s a chronic or old injury that is recurrent, use warm compress.

Ice compress is usually applied 5-10 minutes only since applying it too long can cause tissue injury.

Hot compress, on the other hand, can be applied longer, up to 15-20 minutes, as long as its not too hot. Check the skin often for redness.

For injury and pain problems, you can check Doc Ranny’s clinic schedules below.

Dr. Ramon Antonio S. Sarmiento
Rm 613, 2301 Civic Place (Across Asian Hospital)
Mon – Sat 3-5 pm Call 659-0550

Suite 1706 Medical Plaza Makati (Behind Makati Medical Center)
MWF 12-2 pm Call 881-1969