Is it better to use heat or cold for muscle soreness? Some people say that NBA athletes immediately apply ice packs after a game, so it should be cold therapy. Others say that using heat helps to dissipate lactic acid in the muscles, which is scientifically supported. So what is the truth?
Heat or Cold Therapy for Muscle Soreness
It is recommended to use heat therapy for muscle soreness.
Muscle soreness after exercise is a delayed symptom, and the accumulation of lactic acid plays a major role in it. Heat therapy can dilate blood vessels, improve local blood circulation, promote the metabolism of lactic acid in areas prone to accumulation, and relieve local muscle spasms. Therefore, heat therapy is more suitable for muscle soreness. On the other hand, cold therapy can cause local blood vessels to contract and control small blood vessel bleeding, which is the opposite of the effects of heat therapy. Therefore, cold therapy is not suitable for muscle soreness.
When to Use Cold Therapy
Although cold therapy is not suitable for muscle soreness, it does have its benefits and is commonly used in exercise-related injury management.
Because cold therapy can cause local blood vessels to contract, reduce bleeding from small blood vessels, and provide pain relief and reduce swelling, it can quickly alleviate inflammation in muscles that may occur during exercise. This is very helpful for muscle soft tissue injuries caused by exercise-related contusions and strains.
Cold therapy method: soak a small towel in cold water, wring it out until damp, apply it to the affected area such as the legs, allow it to cool down, then replace it, and repeat every 20 minutes, every 4-6 hours.
How to Apply Heat Therapy for Muscle Soreness
Method: Wrap a warm water bag in a towel and apply it to the sore muscles for about 15 minutes. Repeat every 4 hours, 3 times a day, for 3 days.
Effect: Heat therapy can disperse residual lactic acid and other metabolic waste products, bringing fresh oxygenated blood to the target muscles and promoting faster muscle recovery.
How Long Does it Take for Muscle Soreness to Recover
Muscle soreness generally appears around 12-24 hours after exercise and lasts for about 3 days. The exact cause is still unclear, with some attributing it to free radical damage, inflammation, or ion overload.
Precautions for Muscle Soreness
1. Avoid vigorous exercise during the period of muscle soreness to prevent further injury. Instead, engage in low-impact aerobic exercises such as brisk walking.
2. Massaging the sore areas can also help alleviate muscle soreness.
3. Proper nutrition is essential after exercise, especially foods rich in protein and vitamins, such as tomatoes, carrots, eggs, and meat.
