27/07/2025
COLD π₯Ά and HOT π₯΅ can be best friends for injury and recovery management...
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Cold and hot therapy serve distinct yet complementary roles in injury prevention and recovery. Effectiveness relies on recognising the specific injury and applying the appropriate treatment at the right time. By utilising the unique benefits of each method, we can enhance recovery and lower the risk of future injuries.
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π¦Ύ Mechanism of action:
- Cold therapy numbs the affected area, reduces nerve activity, and causes vasoconstriction to limit blood flow and minimise inflammation.
- Hot therapy increases tissue temperature, relaxes muscles through vasodilation, and enhances blood flow to aid healing.
β° Primary use & timing:
- Cold therapy is most effective immediately after an acute injury to reduce swelling, pain, and inflammation.
- Hot therapy is best applied after the acute phase or for chronic injuries, and is also useful pre-activity (as a warm-up) or during recovery to counteract muscle stiffness.
𧀠Application context:
- Cold therapy is suited for acute injuries and the prevention of overuse injuries after intense activity.
- Hot therapy is preferable for chronic injuries, reducing muscle tension, and improving range of motion.
π Effect on blood flow:
- Cold therapy limits blood flow via vasoconstriction, controlling swelling and inflammation.
- Hot therapy increases blood flow through vasodilation, clearing inflammatory byproducts and supplying nutrients and oxygen.
π©Ή Analgesic effect:
- Cold achieves pain relief by numbing and reducing nerve conduction.
- Heat relieves pain by relaxing tense muscles and promoting tissue flexibility.
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Vrindten, K. L., Lonati, D. P., Mazzocca, J. L., & Matzkin, E. G. (2025, 2025/04/01/). Thermal Modalities Including Hot Baths and Cold Plunges Play a Unique Role in Injury Prevention and Recovery. Arthroscopy, Sports Medicine, and Rehabilitation, 7(2), 101143. https://doi.org/https://doi.org/10.1016/j.asmr.2025.101143
