Winter is here, and with the cold weather comes an increase in aches, stiffness, and soreness. From stiff necks to sore lower backs, many people wonder: should I use cold therapy or heat therapy? At Metro Wellness Chiropractic, Physical Therapy and Acupuncture, PLLC, we help New Yorkers understand the science behind pain relief and choose the right treatment for their body.

As a female owned and operated practice located in Midtown Manhattan near Rockefeller Center, we combine chiropractic care, physical therapy, and acupuncture to help you feel your best — even during the coldest months.

Why Cold and Heat Therapy Work

Both cold and heat are simple, effective ways to manage pain and support recovery. The key is knowing when and how to use each one.

Cold Therapy (Cryotherapy)

How it works: Cold therapy reduces inflammation, swelling, and pain by constricting blood vessels and slowing nerve signals in the affected area.

Best for:

Acute injuries (within the first 24–48 hours)
Swelling, bruising, or sprains
Post-workout soreness that feels inflamed

Evidence: Studies show that cold therapy can reduce swelling and pain after acute injuries, and help prevent secondary tissue damage by limiting inflammation. (Reference: Bleakley CM et al., British Journal of Sports Medicine, 2012)

Tips:

Apply a cold pack for 10–20 minutes at a time
Always use a barrier (like a towel) to protect your skin
Avoid prolonged application, which can damage tissue

Heat Therapy (Thermotherapy)

How it works: Heat therapy relaxes muscles, improves blood flow, and reduces stiffness. It can soothe chronic pain, tension, and tight muscles — especially during winter when muscles contract in the cold.

Best for:

Chronic pain or stiffness
Muscle tension in the neck, shoulders, or lower back
Pre-activity warm-ups for muscles and joints

Evidence: Research indicates that heat therapy can increase range of motion, reduce pain perception, and improve flexibility, particularly for conditions like arthritis and chronic muscle tightness. (Reference: Nadler SF et al., Journal of Clinical Sports Medicine, 2004)

Tips:

Use a heating pad, warm towel, or hot water bottle for 15–20 minutes
Avoid excessive heat that can burn skin
Combine with gentle stretching for best results

When to Combine Cold and Heat

Sometimes the most effective approach is alternating cold and heat:

Use cold to reduce inflammation after acute pain or injury
Follow with heat to relax tight muscles and improve circulation
Always listen to your body and adjust based on comfort

How Metro Wellness Can Help You This Winter

Our multidisciplinary approach combines evidence-based strategies to optimize pain relief and recovery:

Chiropractic care: Realigns joints, reduces tension, and improves mobility
Physical therapy: Strengthens muscles, improves posture, and reduces stiffness
Acupuncture: Relieves pain, reduces inflammation, and supports overall wellness

With guidance from our expert team, you’ll know exactly when to use cold or heat, how to prevent winter aches, and how to maintain healthy movement all season long.

Proudly Female Owned and Operated in Midtown Manhattan

Metro Wellness is female owned and operated, providing compassionate, individualized care. Our team helps you feel supported, informed, and empowered to manage pain safely — even during the coldest months of the year.

Call to Action: Stay Comfortable This Winter

Don’t let winter stiffness and pain slow you down. Schedule a visit at Metro Wellness and let our team help you stay pain-free, mobile, and active all season.

📞 Call: 212-202-0065
📱 Text: 917-382-0980
📧 Email: info@metrowellnessnyc.com
📍 64 West 48th Street, Suite 608, New York, NY 10036

Book your appointment today and experience winter relief with a multidisciplinary approach.

Cold vs Heat: What to Use for Pain Relief in Winter?