Exercise can strengthen the body, but muscle aches often occur after exercise. Should we use ice or hot compress to relieve the pain? Sports medicine doctors pointed out that ice should be applied first, and then hot compress should be applied three days later, and the time of ice and hot compress should not be too long, limited to ten minutes at a time.

1 Exercise for three to five days a week for half an hour at a time.

Exercise should be moderate, and the exercise time should not be too long, otherwise it will easily cause muscle aches. According to the recommendation of the American Sports Medicine Association, it is advisable to exercise for three to five days a week for half an hour at a time, and it is recommended not to do it for two or three hours a day to avoid injury.

You should freeze it for no more than ten minutes first.

However, many people are greedy. Not only do they exercise overtime, but they may also get injured because they don't warm up or pose incorrectly. If you have muscle pain after exercise, you should ice it first, once in the morning and once in the evening. You can wrap the ice with plastic tape and then wrap it with a towel. Don't ice for more than ten minutes at a time. You can do simple stretching exercises to relieve the pain.

Hot compress should be applied after acute inflammation.

After exercise, the pain usually passes through the acute inflammatory period after three to five days. At this time, it is not appropriate to apply ice, and it is appropriate to apply hot compress once in the morning, at noon and at night. You can use a warm bag or a hot compress bag, and the time of each hot compress is about ten minutes.