In one report, researchers looked at nearly 1,700 studies involving nearly 400 people. Compared to those who just took a break, brave people who had been in an ice bath for at least five minutes after exercise reduced muscle aches and pains by 20%. Do not use the bathtub full of ice to play? Cold packs have their own success story, with a 50% reduction in blood flow to the muscles (signs of inflammation) after a 10-minute ice age. Muscular soreness is a common cold in the exercise world: it is a hassle, but we most likely have to deal with it at some point in time. Although it may be, well, a little bit biting, some experts have found that freezing (cold therapy) is an effective way to help prevent muscle soreness. (It’s important to keep in mind that this can only help relieve pain without actually repairing muscles faster.) On the other hand, heat may not cause recovery. One study found that heating muscles after exercise did not prevent delayed muscle soreness (DOMS). Some experts quickly noticed that high-quality research on heat is limited. A small study did find that hot wrap therapy reduces back pain, while older studies warn that incorrect use of heat may prolong the recovery of certain sports injuries. Ouch.
Sub-Zero to Hero – Your Action Plan
For some, ice may be a one-stop-shop for pain relief. Cold-blooded effects show numb pain while reducing blood vessels, which helps limit the amount of swelling. In fact, the opposite effect of heat: increase blood flow, may increase inflammation. However, if applied after any swelling has disappeared, heat can help the muscles to recover and relax. Just be sure to limit the use of the heat bag to 15 to 20 minutes, and there are layers between the package and the skin to prevent burns. In spite of this, cryotherapy can also walk on thin ice. Some experts cautioned that the study of cold therapy is limited, the quality is not high. But a typical recommendation is to freeze in a “10 minute, 10 minute” cycle to avoid any potential danger. Using ice immediately for more than 20 minutes may damage muscle tissue, increase heart rate, and may even cause shock. Of course, there are other soothing ways to help your muscles stay fresh. Anti-inflammatory drugs can help reduce swelling (never before checking with documents). And stretching, eating well, keeping water, and even healing body massage can also be done quickly recovering tips without extreme temporary needs.