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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.
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