Muscle pain: Cold plunge or hot bath, what works best?

Cold reduces inflammation. When there is acute inflammation, the muscle temperature is going to be higher. Heat will only aggravate it, causing pain. That’s why you need cold compress in such cases.

Contrary to popular belief, exposure to cold can actually increase circulation. After the plunge, blood flow increases as the body heats up again, supplying the muscles with oxygen and nutrients, accelerating recovery in the process. Cold plunges have been found to reduce muscle tiredness, which is particularly advantageous following intense activity. By preventing muscular breakdown that frequently results in extended tiredness, cold therapy may speed up recovery.

When do you need a hot bath?

Although cold plunges are commonly recommended for alleviating inflammation, hot baths offer a different range of advantages, mainly focused on relaxation and enhancing blood circulation. When you immerse yourself in warm water, generally within a temperature range of 100°F to 104°F (37°C to 40°C), your body undergoes various therapeutic effects.

Heat dilates blood vessels, which in turn facilitate blood flow and allow a greater supply of oxygen and nutrients to reach fatigued muscles, thereby accelerating the recovery process. Better circulation also assists in eliminating waste products, like lactic acid from the muscles, which can reduce soreness over time.

Hot baths work for chronic pain. The heat causes the muscle fibres to loosen up, which can improve flexibility and reduce stiffness.

Warm baths ease out both muscle and mental stress. The soothing impact of a hot bath may also improve sleep quality, which is vital for muscle recovery.

There is also contrast therapy that is vividly used in physiotherapy, especially sports physiotherapy, where a cold bath is followed by a hot one. The cold reduces muscle inflammation and the heat helps it relax and recover. Usually recommended for a post-workout recovery.

(Dr Mehta is holistic health expert)