Hot and Cold For Relieving Muscle Soreness
by Master C. Terrigno - 5th Dan
Editor, Tang Soo Do World

Sore muscles result from overuse or from hard training after extended periods of inactivity. Hard training actually causes tiny tears in the muscle fibers. The soreness felt is due to inflammation of the muscle tissue, a lack of oxygen to the muscles, and (some experts say) to a build-up of lactic acid. Because it is usually not felt until the next day, it is also referred to as Delayed Onset Muscle Soreness (DOMS).

One method that I've been using for many years and found to be extremely effective in providing fairly quick relief is the hot and cold shower method. It has become more widely accepted by trainers, coaches and therapists, and studies have shown it quickly reduces inflammation and the pain associated with soreness.

While it may be difficult for most people to bear, the idea is to warm the muscles first with hot water (not scalding of course) for about 1 to 2 minutes. This will relax the muscles and increase blood flow and oxygen to muscle tissues. But it will also inflame the muscles more, which is why it should be followed immediately by cold water for another 1 to 2 minutes. The cold water will constrict the muscles and because of the expanding and contracting, will also contribute to circulation. This hot and cold cycle is repeated for at least 5 intervals or as long as you can stand it and should end with the cold cycle.