Ice reduces inflammation and numbs pain. Heat increases blood flow and relaxes muscles. Knowing when each helps optimizes your mobility practice and recovery. Movement beats equipment: Start your 14-day free trial Ice (Cold Therapy) Application of cold to reduce inflammation, numb pain, and decrease metabolic activity in tissue. How It Works Cold causes vasoconstriction, reducing blood flow and inflammation. It numbs nerve endings, reducing pain perception. Ice is most useful for acute injuries and post-exercise inflammation. Typical application is 15-20 minutes. Best For Acute injuries (first 48-72 hours) Reducing swelling Post-exercise inflammation Numbing acute pain Recent strains or sprains When to Avoid On stiff muscles before mobility Chronic conditions without acute inflammation Directly on skin without barrier For extended periods Example Exercises JME 232 Starting flat on your feet, rise to stand on your toes. Fall back down to your flat feet and then stand on your heels. This movement should be fluid and stable. JME 167 Sitting in your chair, extend one leg forward. Then, raise the leg straight up. After that, bend your leg at your knee to bring your knee as close to your chest as you can. Then return to the starting position. Heat Therapy Application of warmth to increase blood flow, relax muscles, and improve tissue extensibility. How It Works Heat causes vasodilation, increasing blood flow and nutrient delivery. Warm muscles are more extensible and less prone to strain. Heat relaxes muscle tension and can reduce chronic pain. Useful before mobility work. Best For Before mobility practice Chronic muscle tension Stiff joints without acute inflammation Relaxing tight muscles Improving tissue extensibility When to Avoid Acute injuries with swelling Open wounds Areas with reduced sensation For extended direct contact Example Exercises JME 44 Starting with your hand at the side, bring your arm up, over your head, then back down to the side. JME 150 Sitting in your chair, rotate your upper body both left and right. Don't do this too fast - find what works for you. The Verdict Ice reduces inflammation and is best for acute injuries. Heat relaxes muscles and is best before mobility work. Use ice for acute issues and post-exercise inflammation. Use heat before stretching to improve tissue extensibility. For mobility practice: heat before, ice after only if acute inflammation is present. Movement Is Medicine Tools and devices have their place, but consistent movement produces lasting results. simplmobility provides joint-specific routines in 2-3 minute sessions that build real capacity without equipment dependency. Start Your Free Trial