Heat or Ice: When should you use which?

Wondering why you leave swollen and dehydrated after hot yoga but shivering and tense after an ice

bath? Wondering if you should end your workout session in the sauna or grab a cold one (an ice pack

that is) to end your time at the gym? 

Both heat and ice decrease pain and muscle spasm/soreness. However, they have opposite effects when it comes to blood flow, inflammation and swelling. Heat will increase these factors whereas ice will decrease them. So when should you use which if you’re looking to decrease pain? 

Have a seat in the sauna if you are feeling sore or tight after a workout to promote blood flow to tired muscles and keep the tissue loose. The increased blood flow will deliver the nutrients and oxygen muscles need after a workout. Continuing to move while sore is the other best thing to do to relieve soreness! 

On the other hand, use ice to decrease the flow of fluid to already swollen muscles or joints. Again, both heat and ice decrease pain and muscle soreness. It depends on what other symptoms are present that you can find what will work best for you. Use your preferred modality for 10 – 15 minutes for the best effects as needed.

Questions? Contact the Rush Physical Therapy professional located right in the club at https://www.rushpt.com/contact/find-a-location/il/chicago/gold-coast-ffc/