🔥 Heat Therapy (Thermotherapy)

Heat is used in the later stages if an injury, after 72 hours. It is used to decrease muscle tightness, muscle spasms or joint stiffness by relaxing soft tissues. Heat causes vasodilation (widening of blood vessels) which improves blood flow needed for healing. 

Common heat therapy methods:

• Heating pads
• Warm towels
• Hot baths/showers

⏱️ Use for 15–30 minutes per session. Don’t apply to an open wound or if swelling is present.

 

⚠️ Bonus Tips:

• Avoid heat immediately after an injury—it can make swelling worse.
• Avoid ice if you have poor circulation or a sensitivity to cold.
• If in doubt, start with cold for a fresh injury, and switch to heat as it heals.