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Heat helps loosen tight muscles and joints and relieves pain and muscle spasms. If you have swelling, it's best to use ice for 24 hours, then switch to heat. If swelling isn't a problem, it's fine to use heat when you first notice knee pain.
When dealing with injuries, it’s best to predominantly choose ice if the injury is acute (less than 6 weeks old). The chill constricts blood vessels which numbs pain, relieves inflammation and ...
Heat helps reduce pain by relaxing and loosening tense muscles, and it promotes blood and nutrients to speed healing. Use a heating pad or a moist towel warmed in the microwave and apply it to the painful area. Or you can take a warm bath or shower. Apply heat for up to 20 minutes three times a day. If you use a heating pad, never sleep with it.
For example, heat is good for easing your chronic pain and muscle spasms. Ice, on the other hand, goes well with an acute injury. But don’t worry, I’ll explain all of this below. You’ll learn how both heat and cold work to ease knee pain, in which situations they’re best, and how to use them.
Heat soothes stiff joints, while cold therapy reduces pain. You may find the best relief by alternating methods.
Unlike joint pain, it usually takes a day or two after an exhausting activity before you feel soreness. Icing can be a good option at this point. But if it’s still sore after a week, use heat. I’ll explain each of their purposes below and give other tips to recover from knee soreness.
Generally, heat is good for knee pain if it's caused by tight muscles or stiffness. Whereas cold is best for swelling. Here's how to know which one you need!
The bottom line is that ice and heat are exceptional, natural, pain relievers and healers for your knee injury. There are cases where some injuries will respond better to 1 temperature over the other.
When using ice, you should apply it as soon as possible for 15 to 20 minutes every 2 to 3 hours during the day and for the first 48 to 72 hours. During this time you should avoid heat, such as hot baths, saunas or heat packs, which may encourage bleeding.
Cold slows blood flow, reducing swelling and pain. It’s often best for short-term pain, like that from a sprain or a strain. But does it matter which one you use for an injury?