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Ice vs Heat Therapy — What to Use & When Ice is great for new injuries—like sprains, swelling, or sudden pain. It helps reduce inflammation and internal bleeding in the first 24–72 hours. Heat works better for old, stiff, or achy muscles—like chronic back pain or arthritis. It relaxes tight tissues and improves movement. Quick tips: • Always wrap ice or heat in a towel—never apply directly. • Don’t use ice if there’s poor blood flow. • Avoid heat if there’s swelling, infection, or numbness. 🧊 U
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