Let’s start with Heat. Heat works best to release tension or stiffness in the body. It helps to warm up the muscles and boost blood flow to the area. Increasing the temperature to the area of pain can soothe discomfort and assist the body to relax and loosen the tissues. It is recommended to use heat for 15-30 minutes at a time, depending on how severe the pain may be. Heat is best used for muscle pain and stiffness, such as muscle cramping.
Ice helps to reduce pain and swelling as the cold constricts blood vessels, which decreases circulation and blood flow to the area. It can also be used to numb the area of pain. It is important that you don’t ice the area for too long, as this may cause damage to your skin or tissues underneath. It is recommended to use ice for no longer than 10-20 minutes at a time. Ice is great to help with inflammation and swelling, such as a rolled ankle or a pulled muscle.