Heat
Although not as effective as ice, heat has been shown to reduce soreness when applied immediately after and 24 hours following exercise.
When it comes to pre-exercise remedies, however, heat is superior to ice. The application of heat allows for increased blood flow to the area, which improves tissue elasticity and decreases stiffness. Once you get moving, the body then produces a natural analgesic that works like Advil or Tylenol.
Here are some general guidelines when using heat:
What to Use: Microwaveable heat pads, heated tubs.
Time: Best used 15 to 30 minutes before exercise to help initiate the analgesic process and reset the homeostatic set point.
Length: Best when done in 10- to 15-minute increments.
The Takeaway
Being sore is not fun, but it's a necessary evil that must be overcome to reap the many benefits of exercise.
Luckily, the body is an amazing, self-healing piece of art, and it can adapt. Following the first few weeks of the onset of exercise, soreness can become a complete afterthought.
Note: The use of ice and heat therapy is not limited to soreness stemming just from exercise. These techniques can also be used for soreness from a variety of causes. If the pain persists, however, seek a medical evaluation to make sure it's not something more serious.
Related Articles:
- Foam Rolling Exercises Everyone Should Do
- 17 Proven Ways to Speed Muscle Recovery
- 7 Pain-Fighting Exercises Recommended by Doctors
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