Heat vs Cold Therapy: How to Enhance Muscle Recovery
Use cold for the first 24–48 hours after acute strain to reduce swelling and numb pain. Switch to heat once inflammation subsides to relax muscles and improve blood flow.
- Cold: 10–15 minutes, towel between skin and pack.
- Heat: 15–20 minutes, warm—not hot—temperature.
- Alternate (contrast) only after acute swelling is gone.