- Cold is used to reduce pain. It prevents inflammation and minimizes muscle soreness. Cold needs to be applied even before the muscle starts to ache. Use cold when you suspect that you will have a sore muscle after exercising.
- Fill a resealable plastic bag with crushed ice to make an ice pack. Grab a bag of frozen peas or corn from the freezer for a quick cold pack. Place a towel over your skin and then lay your ice pack on top. Always keep a cloth between you and the ice in order to prevent frostbite. Use a cold bath or shower on large groups of muscles.
- Apply a cold pack for 20 to 30 minutes every hour for the first 24 to 72 hours after acquiring your achy muscles. This prevents soreness by constricting the blood vessels. The reduction in blood flow will reduce the inflammation and swelling in the muscle.
- Heat can relieve pain and stiffness by relaxing the muscles. It is best to wait 24 hours before applying heat. Heat aggravates muscle aches if the muscle is already hot with inflammation.
- The simplest way to apply heat is with a hot compress. Just dip a cloth into a sink of hot water to create a compress. For dry heat use an electric blanket or a heating pad. Use a shower, bath or whirlpool to deliver wet heat over a large area. Fill a large sock with uncooked rice. Tie a knot in the top so the rice does not escape. Microwave for 30 seconds at a time until it is at the right temperature. Do not make it too hot because burns can occur.
- Apply heat for 20 minutes every hour. Heat dilates blood vessels, which increases circulation. This increase of blood flow can make muscle aches worse. Heat is best when loosening up muscles before exercising.
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