A Guide To Know If Your Sore Muscles Need Hot Or Cold Therapy

Hot or cold therapy – the eternal question when dealing with muscle aches and pains. Dr. David Popiel, lead doctor at Forward Health in San Francisco, explains that heat therapy works by enhancing circulation and blood flow, aiding tight muscles in recovery and regaining flexibility when combined with gentle stretching. On the other hand, cold therapy reduces blood flow, decreases swelling, inflammation, and can numb painful joints by calming overactive nerves.

If you have swollen and painful joints, Dr. Popiel recommends starting with cold therapy. Once the pain subsides, you can transition to heat therapy. Avoid using heat on swollen joints, as it can worsen the swelling.

For pulled muscles or ligaments, both hot and cold therapy can be beneficial. Start with cold therapy followed by heat. For instance, applying ice immediately after twisting an ankle or straining a muscle can reduce pain and swelling. Once the inflammation subsides, switching to heat can help soothe the muscle and aid in recovery.

Hot and cold therapy options extend beyond heating pads and ice packs. Dr. Popiel suggests alternatives like taking a hot bath, using a steamed towel, or visiting a sauna for heat therapy. An ice bath or coolant spray can serve as effective forms of cold therapy.

In conclusion, for post-workout muscle soreness, opt for heat, while injuries with swelling call for cold therapy. In the case of a muscle strain, begin with cold therapy to reduce swelling and then shift to heat. It’s vital to consult a healthcare professional to establish an appropriate treatment plan.

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