Use heat after intensive training!

Cold was the remedy of choice after training for over 30 years. Ball throwers and javelin throwers, for example, often placed ice packs on their shoulders after training or a competition.

A study led by Jerrold Petrofsky of Loma Linda University found that heat works slightly better than cold when it comes to reducing post-workout muscle soreness and performance decline. The scientists used ThermaCare heat or cold bandages after 15 minutes of knee flexion training. The four immediate treatment goals include:

• Prevention of further damage
• Reduction of spasms and pain
• Reduction of bleeding
• Promote healing

Ice reduces bleeding and inflammation, but it also reduces angiogenesis (the formation of new blood vessels) and the release of growth factors. Ice reduces pain and spasms after an injury, but it could delay healing and return to the field.

Using heat or cold after intense training is better than doing nothing, but heat works slightly better.

(Journal Strength Conditioning Research, 29: 3245 - 3252, 2015)