Heat therapy up to 53% more effective for pain relief than cold therapy?
In this guide you will find out:
-Clinical studies on why heat therapy is more effective in treating joint pain and how much more effective it actually is compared to cold therapy.
-A simple, 2-minute method to start thermal therapy at home today.
-Who is heat therapy not suitable for? If you have any of the conditions listed below, avoid using this method!
Heat treatment vs cold treatment?
Heat therapy works by improving circulation and metabolism in the targeted area.
Whereas cold therapy constricts blood vessels and blocks the flow of nutrient-rich blood to the problem area.
The rise in temperature dilates the blood vessels in a process called vasodilation.
Imagine the difference between a garden hose and a fire hose.
More water can pass through a larger hose.
In short, heat dilates your blood vessels, allowing more blood to flow to your joints.
So if you were to put a heat pad on your knee, it would lead to better blood circulation to your knee.
It also means that more oxygen, white blood cells, platelets and other essential nutrients get to your joints, which repairs damaged tissue and reduces pain.
Are there studies showing that heat therapy works for pain relief?
Several studies have found that heat therapy can be effective in relieving pain.
A clinical trial involving 87 people found that patients with acute low back pain who received heat therapy reported significantly less pain compared to those receiving cold therapy or a control group.
Heat therapy proved to be 53% more effective in reducing overall pain compared to the control group.
One review of 32 studies found that using heat therapy within an hour of exercise can significantly reduce pain levels after exercise.
Another review found that regular low-grade heat therapy can provide pain relief, improve muscle strength and increase flexibility..
Benefits of thermal therapy
Heat therapy can be helpful:
-Reducing muscle cramps
-Allows better blood flow to targeted areas (such as your joints), which supports the healing of damaged tissues
-Increasing muscle flexibility and reducing stiffness
-Reducing post-exercise muscle pain
-Reducing joint pain
How can you start using heat therapy?
There are many ways to approach heat therapy from home.
Aim for a temperature that is "warm" rather than "hot". Avoid very hot temperatures as they can cause burns.
Also, always remember to stay hydrated by drinking plenty of water. And avoid using heat therapy for more than 15-20 minutes.
If you have stiffness, aching or pain in a particular area...
Try using a steamed towel or a moist heat pack.
An easy way to create your own homemade heating pad:
Grab two small towels and a microwave-safe minigrip bag
Soak both towels in water and squeeze out the excess water. Each towel should be damp, but not soaking wet.
Put one of the towels in the minigrip bag. Make sure the bag stays open. Then heat in the microwave for 1-2 minutes.
Take the bag out of the microwave using a spatula or similar (the bag is very hot). Close the bag and wrap another towel around it.
Now you have your own heating pad! Place it on the problem area for about 15-20 minutes.
Another method is simply to take a hot bath for 15-20 minutes.
When should you avoid heat therapy?
Avoid heat therapy when:
-The painful area is bruised or swollen
-The area has an open wound
-or, if you have pre-existing medical conditions (such as vascular disease, diabetes, heart disease, etc.), you should fiAlthough heat therapy has been proven effective for many people...
For everyone, heat therapy alone is not enough.
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