Learn When to Use Ice or Heat to Get Rid of Pain and Inflammation

Just one glass of cherry juice is loaded with antioxidants that provides a wealth of benefits, including reduced muscle soreness. Our Fleece Horse Blanket does double duty. Even if you’ve trained and prepared for running a long distance, your muscles may feel sore. The brave souls who endured an ice bath for at least five minutes after exercise reduced muscle soreness by 20 percent compared to those who simply rested [2]. Heat therapy can be dry or moist, and can be applied locally to a specific area in the body. 1.

The more time and effort you put into understanding your injury and tending to it, the quicker and  stronger you will heal. ice debate. Heat and cold are the two most common types of relief therapies for muscle and joint pain. The most important aspect of heat therapy is its ability to increase blood flow to the painful areas. Alternate the days you focus on strength training, aiming for three days of strength training and three days of cardio. Do your stretches or exercises There is a reason you were told to do them.

Or, if you’re sore all over, do a light workout on an elliptical machine or in the pool, suggests Jaime Edelstein, DScPT, CSCS, a physical therapist at the Hospital for Special Surgery in New York City. Both the lower and upper back can become sore during squats, as can the shoulders and upper arms since the arms are extended during the exercise. Ironically, this adaptation process produces greater stamina and strength in the muscles as they recover and build in growth and size (muscle hypertrophy). You’d think that with this impressive pile of studies we’d be closer to figuring out some sort of effective therapy for the symptoms, or better yet, some sort of preventative measures that would minimize or eliminate them. I’ve never given one as a gift that wasn’t incredibly well received. Ice is a vasoconstrictor; it reduces the tissue’s metabolic rate and reduces internal bleeding to the injured muscles, which reduces the overall effect of the injury and promotes a quicker recovery.

Massage therapy manipulates the ligaments, tendons and muscles through various pressing and rubbing techniques. If the pain is strong, it may even keep you from sleeping and leave you fatigued, too. I upped my weekly running mileage from between 5 and 7 miles to 12. Sure, we all know that warming up and cooling down is the way to prevent sore muscles, but what happens if your muscles are sore anyways? Cold baths have been found to significantly reduce muscle soreness and tissue swelling resulting from muscle breakdown. The Extra Large and Large Packs have row stitching and can be rolled to serve as a neck, head or leg rest or wrapped around a limb.

Most treatments involved sitting in the water for the entire time, but in some studies, the participants stepped into and out of the water several times. So, is there a place in a well-designed triathlon program for any or all of these facilities? Soreness occurs when waste products like lactic acid settle in your muscles through these dilated vessels. Your body is simply saying your muscles need time to recover,” says Cindy. Killer workout that always leaves you feeling great and gets the endorphin’s going. And remember the RICE treatment for acute injuries that involve swelling: Rest, Ice, Compression, Elevation.

Having sore muscles after exercising is not uncommon, but that does not mean it’s healthy. Muscle aches and pains can stem from a variety of causes. Some people find they can take a lower dose of pain medicine when they also use non-medical treatments. Ice and heat are not substitutes for medical evaluation and treatment. The soreness is the result of torn muscle fibers that become stiff once the body is inactive after a workout. The delayed muscle soreness can make it difficult to work through regular daily tasks sometimes.

Researchers estimate that approximately five million people suffer from the chronic disorder, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS). While these products offer temporary pain relief, athletes should be aware of some warnings and cautions before they reach for that tube of Bengay or the Icy Hot.