Skip To Main Content

Trainer's Tips


Ice should be used for an injury that has occurred within a 72 hour time frame in order to reduce pain and inflammation. Additionally, ice can be used to reduce muscle soreness and pain after an intense workout. Ice should only be applied for a maximum of 10-20 mins at a time with an hour in between continued use.

When applying ice, it is okay to have direct skin exposure to the ice as long as you don’t have a cold sensitivity. Otherwise, applying a layer between the ice and your skin is highly recommended.

Heat actually has the opposite effect of ice. It causes small blood vessels to open which can stimulate inflammation or swelling rather than relieve it. Heat treatments should be used for chronic conditions to help relax and loosen tissues, and to stimulate blood flow to the area.

Heat should be used 72 hours or more after an injury and be applied for 15-20 mins. Heat can be applied using a warm towel or heating pad.

The best way to warm up a muscle is an active warm up.  This reduces the risk of injury, tightness and even soreness during or post workout. An active warm up should consist of a light jog for 10 mins, high knees, butt kicks, karaokes, etc or even riding a bike if recovering from an injury.

CLICK HERE to watch a short video on heat vs. ice.


 Week of 7/1/24