HOT COLD THERAPY

Sit with an ice pack for about 15–20 minutes, then switch to a warm compress. Repeat while protecting the skin with a cloth.

With cold, the swelling is reduced and the pain is numbed; with heat, muscles are set loose and blood circulation is improved. Both combine for faster recovery.

Cold will generally be applied first to reduce swelling. Heat treatment is then used for muscle relaxation and loosening.

Yes, alternating heat and ice helps improve blood flow, ease stiffness, and keep inflammation in check.