Cold therapy effectively reduces swelling and relieves pain by constricting the blood vessels, and decreasing circulation to the affected area. Icing immediately after an injury can help with immediate and long-term swelling and potentially speed up recovery time! Heat therapy stimulates circulation and dilates the blood vessels, promoting blood flow to reduce pain. Heat therapy is best used for chronic pain or to relax a spasming muscle. 

Limit hot/cold therapy to 15-20 minutes at a time and use a towel or clothing barrier if temperature is too hot or cold.