My legs are sore from overuse, some say to ice them, others say heat...?

Question

Which is right? Or do they both work? How can completely opposite treatment both work?

Answer 1

Ice for 20 minutes then heat for 20 minutes then no less than an hour of nothing then repeat.The ice takes the inflammation out and calls for increased blood flow to that area to warm it.Then the heat helps to relax the muscles while sustaining the circulation and acts as an analgesic at the same time.Ibuprofen(not Tylenol)is very helpful because it and Aleve are anti inflammatory.And if you're sore from overuse it's not cramping but microtrauma.The cause of delayed onset muscle soreness not lactic acid or cramping

Answer 2

If you are having an one time immediate problem, ice them-if it is chronic(ongoing) you should use heat. But the best treatment is to alternate both therapies. Ice constricts the area causing blood to rush in(the blood in the area is what produces the redness) and then the heat relaxes the muscle causing the blood to disperse back into the bloodstream, usually carrying away the toxins(lactic acid) built up in your muscle. Result- legs that feel much better.

Recommendation place ice pack on area for 20-30 minutes, no less. Then heat the area for 10-15 minutes, and then repeat. Usually two treatments of both is sufficient but only you know how intense the pain is.

Answer 3

Ice the first 24 hrs. then alternating heat and ice. Ice helps stop inflammation, keeps blood from rushing to the area. Heat helps to increase circulation.

Answer 4

both ithink your supposer to ice for ten minutes then warm and keep alternating...


Causes and treatment
There are two basic causes of cramping. One is inadequate oxygenation of muscle, and the other is lack of water or salt. Cramps from poor oxygenation can be improved by rapid deep breathing, as well as stretching the muscle. Cramps from lack of salt and water can be treated by stretching the muscle, and of course drinking water and increasing salt intake. Pounding on the muscle can increase soreness.

Muscle cramps in particular can be treated by applying a soft massage on the cramped muscle, stretching the muscle and applying heat or cold. Heat improves superficial blood circulation and makes muscles more flexible, so some people find that heat is more soothing for muscle cramps than applying ice.

Electrolyte disturbance may cause cramping and tetany of muscles, particularly hypokalemia (a low level of potassium) and hypocalcemia (a low level of calcium).

Answer 5

as dat person said,
ice for the 1st 24 hrs, and NO heat,
the ice stops the swelling and slows down the blood rushing to dem which causes d pain.

heat increases the lblood flow which shud help wit healing but if done 2 soon will just make tings worse- more swelling and more internal bleeding

after d 1st 24 hrs, alternating heat and ice, 20 mins ice den 20mins heat den 20 mins ice etc. will increase d blood flow and healing while keeping down d swelling and basically speed up recovery

Answer 6

I am track runner and I overuse my legs a lot. When your legs get sore the best thing to do is to ice them each night. It's better if you do it at night because you're not going to use your leg as much anymore. Additionally, you hav to do some light exercises and strech them. It worked for me, hope it will for you.

Answer 7

They say to use ice, but heat makes me feel a lot better. The ice just makes me hurt worse.

Answer 8

Ice immediately after workout. Heat later.

Answer 9

actuallly both treatments do work, your suppose to put heat on your leg for maybe 1 or 2 days then you switch to cold for about 2 days. My aunt messed up her knee and the doctor told her to do this withn a couple of days she was feeling better, o yeah your suppose to stay off of it 4 a while too, and keep your foot elevated when your applying heat or cold 2 it hope this helps :o)'

Answer 10

I've been told to soak in a hot tub first and then ice them, but check with your physician first before doing so. If you're desperate and don't have the time to go see a doctor, get some muscle rub cream and you can buy it over the counter. It might stink a little, but it helps.