If you work out, you are going to have sore muscles at some point or another, and it is completely normal. It may be your quads, hamstrings, back, biceps, chest, neck, etc. These are very common areas of the body that are prone to becoming sore. These nagging sore spots can lead to an uncomfortable gym session. It might force you to alter your form to alleviate some of the pain, which can lead to a more significant injury. This is why it is important for a lot of people to find the fastest, most efficient technique to get rid of these annoying sore muscles.

The reason why you get sore muscles is because of tiny tears in your muscle fibers and connective tissue. You get this pain because you are technically causing small micro tears in your muscle fibers. In the days following a tough workout, the body starts rebuilding itself by creating new, stronger muscle fiber to compensate for the damage. And so the soreness we perceive is caused by inflammation within the muscle during this rebuilding cycle. The big question is, what is the best technique that can ease my sore muscles in the shortest amount of time?

Many people are faced with the question of, ice or heat? Experts say that indirect ice (ice pack wrapped in a thin towel) is best for immediate relief. While heat will feel good while it’s on, it is not going to lesson the damage or make it go away. It is recommended that you ice the sore area right after the activity to reduce inflammation. Then use heat later to increase blood flow to the area. Heat also can help relieve joint pain.

More options: Contrast bath is the most effective way to reduce inflammation (cold), and redirect fresh nutrients and oxygen to the affected areas (hot). Time ratios vary based on tolerance from 1:1 to 3:1 cold to hot respectively cycling 3-5 times. Foam rolling and other myofascial release techniques will also decrease tension in the muscle by relieving the knots that cause undue stress on tendons resulting in tendonitis symptoms. Hard work + Hard rest = success.

Authors: Jeff Schopka, Kevin Dunn CEO TEST Sports