Heat vs. Cold: Which Helps?
Both can be useful—choose based on your symptoms.
Cold (Ice Pack)
- Best for swelling, recent flare-ups, or after activity
- 10–15 minutes with a cloth barrier; do not apply directly to skin
Heat (Warm Pack)
- Best for stiffness and muscle tightness
- 10–20 minutes; avoid if area is warm/red or inflamed