I often get asked whether it's best to apply heat or cold to sore muscles.
In the acute stage of muscle damage i.e. within the first 48 hours, cold is your best friend. Think RICE - rest, ice, compression, elevation. This will help reduce any associated swelling quickly and promote the healing process. It also numbs the area so acts as a bit of a pain reliever.
Don't apply ice directly to the skin as this will cause burning. Wrap it in a tea towel or bag, or apply over clothing.
Sometimes after a massage your muscles may feel a bit sore, this is not unusual particularly after a deep tissue/sports massage - a good time to apply the frozen peas.
After the acute stage (as long as the swelling has gone) or for more long term muscle soreness you can introduce heat.
A great way to do this is by alternating between cold and heat. Try 1 minute of each for 5 minutes (starting and finishing with cold). This could be water in buckets, or a cold compress and hot water bottle depending on the area involved.
What about DOMS?
Delayed onset muscle soreness (DOMS) is that feeling a couple of days after you've been to the gym and you can't walk down the stairs because your muscles are so sore.
Studies have found that increasing blood flow to the area can be beneficial so this would include massage and heat treatments. Some people find ice is also beneficial so it's more of a personal choice. Perhaps counterintuitively, exercise may also suppress the soreness.
For longer term issues again this is a personal choice. Is it heat, cold or both that gives relief? Whichever it is keep doing it, but remember to check with your GP if things aren't improving.
