Is Heat or Ice Better for Muscle Knots and Tension

1 week, 3 days ago Injury Prevention & Management
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TensionTrish Guest
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Apr 05, 2026 15:17

I have a really stubborn knot in my upper trap that is causing a lot of discomfort. I am wondering is heat or ice better for muscle knots and tension in the neck and shoulders. I have tried both but I am not sure which one is actually helping the muscle to relax.

I find that a hot shower feels amazing but the relief only lasts for a little while. I have heard that ice is better for inflammation but heat is better for chronic tension and increasing blood flow. I am also using a tennis ball to try and roll it out but it is very sensitive.

Which one do you all prefer for muscle knots? I am also considering getting a professional massage or seeing a chiropractor if it does not clear up soon. I would love to hear your tips for managing these types of trigger points at home. I am based in the UK and I am open to any suggestions!

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