"Cold therapy, often called cryotherapy, constricts blood vessels and slows nerve activity. This response reduces swelling and numbs pain in targeted areas. It works best during the early stages of injury or inflammation. Use cold therapy in the following situations: Swelling or inflammation after minor injuries; The first 24-48 hours following a strain or sprain; Arthritis flare-ups that involve heat and swelling."
"A 2020 study found that cryotherapy decreases pain and limits swelling by reducing blood flow and nerve signaling. Apply cold packs for 10-20 minutes at a time, and place a cloth between the pack and skin to avoid irritation."
"Heat therapy increases blood flow and relaxes tight muscles. This process improves flexibility and helps tissues recover over time. It works best for ongoing discomfort rather than sudden injuries. Use heat therapy in these situations: Muscle tightness or tension from daily activity; Chronic back pain or joint stiffness; Gentle preparation before stretching or exercise."
"The Cleveland Clinic notes that improved circulation from heat delivers oxygen and nutrients to tissues, which supports healing. Use warm compresses or heating pads for short sessions to avoid overheating the skin."
Cold therapy constricts blood vessels and slows nerve activity to reduce swelling and numb pain. It is most effective during the early stages of minor injuries, including the first 24–48 hours after a strain or sprain, and during arthritis flare-ups that involve heat and swelling. Cold packs should be applied for 10–20 minutes at a time with a cloth barrier to prevent skin irritation. Heat therapy increases blood flow and relaxes tight muscles, improving flexibility and supporting tissue recovery. It is best for muscle tightness, chronic back pain, joint stiffness, and gentle preparation before stretching or exercise. Warm compresses or heating pads should be used in short sessions to avoid overheating the skin.
Read at Alternative Medicine Magazine
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