A physical therapist’s guide to smarter recovery

Recovery is no longer an afterthought in wellness culture; it’s part of the routine. For many, that’s meant experimenting with cold plunges and ice baths, but new research shows heat deserves just as much attention.

Dr. Leada Malek, DPT, SCS, a board-certified sports physical therapist and performance specialist, says it’s not about choosing one over the other. “Cold can help when there’s inflammation or a new injury,” she explains. “But if the goal is to ease soreness or relax tight muscles, heat helps support blood flow and recovery.”

Here, Dr. Malek shares how to use both tools with purpose and why recovery starts long before your next ice bath or sauna session.

The right tool for the moment

Both heat and cold can support recovery, but their purpose differs. “Cold is slightly more effective if applied within 24 hours after exercise,” Dr. Malek says. “If there’s swelling or a new injury, ice can help control inflammation. If stiffness or tension is the issue, heat increases blood flow and mobility.”

Heat can also be helpful before movement, preparing muscles and joints for activity. Cold, meanwhile, is best for calming irritation and controlling inflammation after intense effort. As Dr. Malek reminds us, neither is a stand-alone solution.

When warmth wins

Once inflammation subsides, heat becomes an ally in longer-term recovery. It supports tissue repair, improves flexibility, and helps maintain circulation in areas that tend to tighten after exercise. Warmth also engages the body’s relaxation response, helping people unwind and relax in their bodies.

“The comfort of heat and warmth can be soothing and relaxing,” says Dr. Malek. “Heat therapy, like using a heating pad or spending time in a sauna, can help people feel more relaxed.”

She reminds people to be mindful of both temperature and time. “Always use a barrier like a towel, check your skin before and after, and avoid extreme heat,” she says.

Her daily recovery rituals

Dr. Malek’s advice is simple: focus on the foundations first. Recovery doesn’t happen in isolation. Sleep, stress, nutrition, and lifestyle habits all influence how muscles repair and adapt.

She encourages clients to track their training load and balance effort with rest. Varying workouts, including lighter recovery days, and keeping muscles strong all help support long-term goals.

Small rituals like stretching, hydrating, and staying lightly active can make recovery feel more consistent and reduce injury risk over time.