If you’ve ever wondered which recovery method is best for you, you’re not alone. Whether you’re chasing fast times, heavier lifts or just trying to move pain-free, understanding when to use heat vs. cold therapy can make all the difference.
With key distinctions to be aware of, we’ll break down the science and strategy behind each approach, so you can recover smarter and stronger!
While heat therapy has less scientifically rigorous backing in terms of performance metrics, it’s preferred by many athletes for its relaxing, feel-good effect.
Using heat therapy has been shown to stimulate an increase in blood flow and metabolism in tissues. These increases are thought to aid in the removal of metabolic wastes caused by exercise, while also delivering the nutrients to the muscle necessary for recovery.
On a deeper level, heat therapy has been linked to improved gene expression, healthy cell creation and heat shock protein expression, which are all key elements in long-term performance enhancement. It can also aid in glycogen resynthesis, refueling your energy stores post-exercise.
If your goal is to reduce inflammation immediately after a tough workout, cold therapy is your go-to. Think ice baths, cold plunges or targeted cold packs.
Cold therapy helps lower deep muscle temperature, reduce blood flow and decrease inflammation from exercise-induced muscle damage, which is the main cause of post-workout soreness. It also provides pain relief, like icing a sore lower back.
Studies have also shown cold water immersion can improve performance metrics like isometric force and squat jump, in other words, your maximum ability to push or pull against an immovable object.
However, use cold therapy with caution. Data has emerged that cold water immersion may reduce long-term gains in muscle mass and strength if done following resistance training. It has been observed to limit some of the processes and pathways necessary for muscle protein synthesis.
For athletes with more time between competitions, for example, NFL players, a combo of cold and heat therapies are ideal. Using cold immediately after a game to blunt inflammation and then applying heat later in the week to stimulate circulation and prep the body for the next round.
For runners clocking in miles day after day, cold therapy can be a powerful tool to reduce inflammation and muscle soreness after long runs or intense intervals. However, if your goal is to build endurance and strength over time, avoid jumping into cold water immediately after every run. Instead, consider using heat therapy later in the day or during rest days to boost circulation and function, supporting your body’s long-term adaptations.
Although the guidelines and recommendations vary based on each case, the principles of heat and cold therapy remain true. Being mindful of the timing and aware of the effects of your body are some of the most important aspects to understand as you build out your recovery routine.
While hot and cold strategies can support your routine, they’re not the end-all be-all. Prioritizing the basics will be your bread and butter for recovery from exercise:
Ready to recover smarter? Tailor your approach based on your performance goals and current exercise routine. Let your body tell you what works best! Recovery is an essential step in any form of exercise.
Creating a recovery plan that fits your unique needs reflects our core belief here at Human Powered Health that True Health is Self Made.
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