Heat can reduce muscle spasm, improve joint stiffness, and make soft tissue more limber. Heat can be used to help loosen tight muscles and joints during a warm-up period. Examples include: moist hot packs to tight leg muscles that are going to be stretched before running, or to a shoulder before throwing, or for stretching chronically tight back or neck muscles.

Ice is used after an injury to reduce swelling and decrease pain. Ice decreases blood flow to the injured tissue and reduces inflammation.

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