- Soreness and injuries
- 4 min read
- Updated Oct 10, 2026
Heat or ice for sore muscles? A simple rule
Short answer
Cold for anything new, hot and swollen (the first 48 hours after a tweak or sprain). Heat for stiffness, tightness and old aches without swelling. For normal post-workout soreness, either works: cold if you want less soreness tomorrow, heat if you want to feel loose tonight, or both with contrast therapy.
Cold: when and why
Cold narrows blood vessels, slows swelling and numbs pain. Use it in the first 24 to 48 hours after a sprain, a strain, a rolled ankle or any spot that is warm and puffy.
- Targeted cryo on the exact spot: 5 to 10 minutes
- Cold plunge for whole-body soreness: 2 to 4 minutes
- Avoid cold on a stiff, cold muscle you are about to use
Heat: when and why
Heat widens blood vessels, relaxes muscle and makes tissue more stretchy. Use it for stiffness, tightness, chronic aches and the day-after heaviness that has no swelling.
- Infrared sauna for the whole body: 30 minutes
- Heat before stretching or a massage, not after a fresh injury
- Avoid heat on anything swollen in the first two days
Sore after a workout (DOMS)
That deep ache 24 to 72 hours after a hard session is not an injury; it is muscle repairing. Both heat and cold help you feel better, in different ways.
- Cold plunge: less soreness and swelling tomorrow. Best after runs, games and long days on your feet.
- Infrared sauna: feels looser tonight and sleeps better. Best after lifting and on rest days.
- Compression: flushes heavy legs without heat or cold. Good any day.
- Contrast (sauna then plunge): the full reset when you have 50 minutes.
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The exceptions
- Lifting for muscle size: skip the cold plunge for four to six hours after the session.
- Numbness, tingling or weakness: that is a nerve, not a muscle. See a doctor.
- Pain that wakes you at night or does not improve in a week: see a doctor.
- Diabetes or poor circulation: ask your doctor before heat or cold.
Quick reference
- Rolled ankle yesterday: targeted cryo, compression, elevate.
- Tight hamstrings for months: infrared sauna, then stretch, then massage.
- Legs dead after a long run: compression, then cold plunge.
- Stiff lower back in the morning: sauna. Add PEMF if it is a long-term ache.
- Sore everywhere after a tournament: sauna, then plunge.
Not medical advice. If you are injured, pregnant or have a health condition, check with your doctor first.
Put it to use
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Cold Plunge
A dip in brisk 41°F water, at your pace. Go coached or solo. Either way, a team member is right there if you want a hand with your breathing.
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Infrared Sauna
A clean, private sauna of deep, gentle heat with color-light therapy. Easier to breathe than a traditional sauna.
Learn moreCompression Therapy
Normatec sleeves squeeze and release in waves while you sit back in a comfy chair. Think of it as a massage that flushes heavy, tired limbs.
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- Soreness and injuries5 min
Pulled hamstring: what actually helps in the first week
Days one and two: rest it, cool it and compress it. Days three to seven: gentle, pain-free movement, light heat before moving, and keep the compression going. Massage and stretching come after the first week. If you felt a pop, cannot walk normally, or see heavy bruising, have a doctor look at it first.
Read the answer - Cold plunge4 min
What is contrast therapy?
Contrast therapy is heat followed by cold on purpose, most often an infrared sauna and then a cold plunge. Heat widens blood vessels, cold narrows them, and the switch acts like a pump for circulation. People use it for soreness, stiffness, energy and a clear head.
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What is compression therapy, and what does it feel like?
Compression therapy is 30 minutes in air-filled sleeves (ours are Normatec) that inflate from your feet up in slow waves, then release. It feels like a firm, rhythmic massage. People use it for heavy legs, swelling, soreness after training and long days on their feet.
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