A clear system for choosing heat, cold, and contrast therapy.
Cold therapy uses cooling to change tissue temperature and is commonly used in acute or post-activity contexts. Heat therapy uses warmth to change tissue temperature and is commonly used for stiffness, comfort, and movement preparation. Contrast therapy alternates both in timed sequences for recovery and conditioning contexts. This site is an educational reference that explains the modalities and decision factors without prescribing protocols.
Cold Therapy
The application of cooling to reduce tissue temperature, limit inflammation, and manage pain. Covers ice, cold water immersion, and cryotherapy.
Heat Therapy
The application of warmth to increase tissue temperature, relax muscles, and improve blood flow. Covers heating pads, saunas, and warm baths.
Heat vs Cold Therapy
A decision framework for choosing between heat and cold based on condition type, timing, and therapeutic goals.
Contrast Therapy
The structured alternation of heat and cold exposure to promote circulation, recovery, and adaptation.
Contrast Therapy Setups
Practical implementations of contrast therapy using home equipment, commercial facilities, and DIY configurations.
Where to start
Deciding between heat and cold? Heat vs Cold Therapy
Learning how contrast therapy works? Contrast Therapy
Setting up equipment at home? Contrast Therapy Setups
How the topics connect
Cold therapy and heat therapy are the two foundational thermal modalities. Each produces distinct physiological effects: cold reduces blood flow and inflammation; heat increases blood flow and relaxes tissue.
Heat vs cold therapy provides the decision logic for choosing between them based on condition type (acute vs chronic), timing (injury phase), and goals (pain relief vs recovery).
Contrast therapy combines both modalities in timed sequences. It is used for recovery, circulation enhancement, and adaptation training.
Contrast therapy setups covers the practical equipment and configurations needed to implement contrast protocols at home or in facilities.