Weekend sport players
A cold pack in the freezer is handy after a big game or a long run.
Cold and Heat Therapy Setup at Home
Cold after a hard session, warmth on a chilly morning: many people find both have a place in their routine. Here is how we would put together a simple, sensible setup at home.
What does a home setup need?
From a simple pack to a cold plunge, in the order we would add them.
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Gel packs, cool packs and an ice bag.
What to prioritise
Hot or cold
Hot and Cold Packs
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FULL COLD PLUNGE
Cold plunge tubs with chillers, some with heating zones.
What to prioritise
Big commitment
Portable Ice Baths
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COOL ROLLING
Massage balls and tools, including some you chill first.
What to prioritise
Chill and roll
Massage Balls & Hand Massagers
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POCKET HEAT
Air-activated warmers for hands, feet and body.
What to prioritise
Cold mornings
Hand & Foot Warmers
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AFTER TRAINING
Hoodies, sweatshirts and jackets to pull on afterwards.
What to prioritise
Stay warm
Activewear Jackets & Hoodies
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WARM BASE
Thermal tops and bottoms for cold-weather sessions.
What to prioritise
Layer up
Thermal Base Layers
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Short sessions
Keep cold and heat sessions short and follow the instructions that come with your pack. Check your skin as you go, and stop if it feels numb, stings or looks unusual.
A layer between you and the pack
Wrap a pack in a thin cloth rather than putting it straight on bare skin. Don't use cold or heat on skin that already feels numb.
Reusable and easy to clean
Gel packs and ice bags can be used again and again. Chill or warm them only as the label directs, and wipe them clean between uses.
Space for bigger kit
A gel pack fits in the freezer door, but a cold plunge tub needs floor space, a level surface and power for the chiller. Measure up before you commit.
Who this setup suits
Early-morning trainers
Warmers and a thermal layer take the edge off cold starts and slow cool-downs.
Cold plunge fans
A portable tub brings cold water home. Check with your GP first if you have a heart condition or other health concerns.
Your setup at a glance
| Item | Why it helps | Tip |
|---|---|---|
| Hot and cold packs | Cold or warmth for one small area | Wrap in a cloth and keep sessions short |
| Ice bag | Fill with ice and water when needed | Empty and dry it after each use |
| Portable ice bath | Full cold immersion at home | Start with short dips and have someone nearby |
| Chilled massage ball | Cool rolling for small areas | Chill it as the product instructions say |
| Hand and body warmers | Pocket heat on cold days | Stick body warmers to clothing, not skin |
| Hoodie or jacket | Keeps you warm as you cool down | Pull it on soon after you finish |
| Thermal base layer | A warm layer under your kit | Choose a snug but comfortable fit |
Look after your kit
- Store gel packs flat in the freezer so they keep their shape.
- Rinse and dry ice bags before putting them away so they stay fresh.
- Keep the lid on your ice bath and follow the maker's cleaning and water care guidance.
- Keep unused warmers sealed in their packet until you need them.
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Frequently asked questions
Should I use cold or heat after training?
Many people reach for cold soon after a hard session or a knock, and warmth later on or for general stiffness. There's no single rule that suits everyone, so notice what feels better for you. If you have swelling, pain that lingers or an injury you're unsure about, see a GP or physio before treating it yourself.
How long should I use a cold or hot pack?
Follow the instructions that come with your pack, as guidance varies by product. Keep sessions short, wrap the pack in a cloth and check your skin as you go. Stop straight away if your skin feels numb or very sore, and never use a pack on skin that is already numb.
Is a cold plunge safe for everyone?
Cold water immersion isn't right for everyone. If you have a heart condition, high blood pressure or circulation problems, or you're pregnant, talk to your GP before trying it. Start with short dips at a temperature you can manage, have someone nearby and get out if you feel unwell, dizzy or too cold.
What's the difference between a gel pack and an ice bag?
A gel pack stays flexible when chilled, so it moulds around a knee or shoulder, and some can be warmed too if the label allows. An ice bag is filled with ice and water when you need it, so there's nothing to freeze ahead of time. Both suit small areas, and plenty of people keep one of each.
How do I stay warm after training outdoors?
Pull on a dry layer soon after you finish, before you start to feel chilled. A thermal base layer under a hoodie or jacket holds warmth well, and air-activated warmers in your pockets help on cold mornings. Change out of damp kit as soon as you can.
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Warm up, cool down, recover
Start with a pack in the freezer and add only what you'll really use. Everything else for recovery is in our massage and muscle recovery range.
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