Hot and cold routines are commonly used as part of a personal comfort or post-exercise routine. At home, the priorities are practical equipment, sensible temperatures and knowing when to stop.
Keep the set-up simple
Use a stable, clean ice-bath set-up and avoid extreme temperatures. A dedicated option is the BodyBud ice bath. For heat, follow the manufacturer’s instructions for your sauna or other equipment.
Use caution
Do not apply extreme heat or cold to numb skin, damaged skin or an area that feels abnormal. Avoid rushing between extremes, and do not continue if you feel unwell.
What this is not
Home hot-and-cold routines are not a substitute for assessment or treatment of an injury, inflammation, pain or other medical condition. This article is general information, not medical advice.