At My Soma CareTM, we know how effective hot and cold therapies are for preventing injuries and soothing sore muscles post workout. If you’re someone who loves to pump iron or engage in intense cardio, you’re also likely someone who has experienced the pain of pushing too hard or the occasional injury. If you suffer from chronic pain or if you tend toward sprains and cramps, your motivation to engage in physical activity can decrease. That’s why you need hot and cold to enhance your routine.
Let’s start with pre-workout heat. The most important thing you can do pre-workout is to make sure that your muscles are not cold. This is what leads to damage, especially if you’re putting considerable pressure on joints and muscles by running or lifting weights. So if you have any areas that are stiff, or if you have a previously injured joint, apply heat packs 20 to 30 minutes prior to exercise. This will allow you to relax the muscles so that you’re more limber and help to prevent injuries, especially those related to repetitive movements. Combined with stretching exercises, heat therapy will work as your warm up as well.
Post workout, we recommend utilizing cold therapy to help reduce inflammation from overworked muscles and injuries. The RICE method is what we suggest for recovering fast. RICE stands for:
Other than using our cold therapy packs, you can also try a cold immersion bath for 15 minutes following a workout. Alternating hot and cold compresses on areas that might be overstrained is another effective technique.
We’re certain that you’ll love the performance improvements you gain by adding the hot and cold therapies before and after your exercise sessions. Tell us how you do!