- December 16, 2021
- 2 Comments
The Rule of Thumb for treating cycling injuries and sore muscles with Cold, Heat, or Both!
If you ride long enough, you will inevitably experience pain or discomfort along the way. Whether it is optimism or denial, we don’t like to think about when that time comes. Or what we will do when it does.
Should you reach for the heating pad or a bag of frozen peas?
Rule One - If it’s swollen and painful, use COLD!
If you sustained a recent injury (within the last 48 hours) where there is swelling (edema), you should be using COLD.
The application of cold to an injury causes the blood vessels to shrink (vasoconstriction), reduce blood flow, and decrease swelling and inflammation.
As a result, cold therapy will minimize swelling, reduce bleeding into your tissues, and reduce muscle spasms. In addition, cold also has a numbing effect which aids in pain control.
- Apply cold as soon as possible for the most benefit.
- Treat with ice for 15 to 20 minutes, once every few hours for the initial 48 hours.
- Elevate the area while applying cold for best results.
- Remove the ice immediately if the injury appears bright pink or red.
- Avoid applying ice to an old injury before the activity.
Use ice to treat new (acute) injuries, such as sprains, strains, bruises (contusions), and tendinitis.
Rule Two - If it’s stiff and achy, use HEAT!
If you suffer from a nagging ache or prolonged stiffness of a muscle or joint, you should be using HEAT.
The application of warmth to a chronic injury will relax muscles, improve the flexibility of your tissues, and stimulate blood flow to the area to promote the body’s natural healing process.
Combining heat with gentle stretching aids recovery by soothing tight muscles and improving flexibility.
- Use moderate warmth, not heat, and monitor the time to avoid burns.
- Apply before the activity to chronic injuries to prepare the tissues and decrease the risk of further injury.
One notable exception, if you aggravate an existing injury and swelling or inflammation results, refer to Rule One.
Use heat for ongoing (chronic) non-inflammatory pain and stiffness, such as arthritis, fibromyalgia, back, or neck pain.
Rule Three - If it’s a recently strained muscle, use BOTH!
A recently strained or pulled muscle will benefit from both; therefore, you should be using COLD and HEAT!
The application of cold to a newly pulled muscle for the first 48 hours will control swelling and modulate the inflammatory process. Once the initial inflammation resolves, the swelling subsides, and the sharp pain is under control, switching to heat will relax the muscle and restore flexibility and strength.
If you reinjure or strain the area when returning to activity, refer to Rule One and Two.
A Few More Precautions - Don’t use cold or heat:
- On areas of skin with open wounds or are in poor condition.
- Over areas of skin with impaired sensation to heat or cold.
- On areas of the body with poor circulation or if you have vascular disease.
- If you have Diabetes, or other nerve conditions, like neuropathy.
- For excessive amounts of time or while you are sleeping.
The Key Takeaway
Cold and Heat work in opposite ways, but each provides a therapeutic benefit when used correctly and if the timing is appropriate. Therefore, sound knowledge of how and when to utilize this powerful healing modality is essential to all cyclists, especially as we age.
And, of course, always consult a medical professional to determine a protocol.
Put this one in the pouch of your memory jersey, and I hope you never have to use it. But you will be prepared if you do!
What works best for you?
Cold, heat, or both works best for you? Comment below! Your fellow virtual cyclists want to know.
For more helpful cycling-specific information on the treatment and prevention of injury check out the Virtual Case Studies page of The ZOM!
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Semi-retired as owner and director of his private Orthopedic Physical Therapy practice after over 20 years, Chris is blessed with the freedom to pursue his passion for virtual cycling and writing. On a continual quest to give back to his bike for all the rewarding experiences and relationships it has provided him, he created a non-profit. Chris is committed to helping others with his bike through its work and the pages of his site.
In the summer of 2022, he rode 3,900 miles from San Francisco to New York to support the charity he founded, TheDIRTDadFund. His “Gain Cave” resides on the North Fork of Long Island, where he lives with his beautiful wife and is proud of his two independent children.
You will read him promoting his passion on the pages of Cycling Weekly, Cycling News, road.cc, Zwift Insider, Endurance.biz, and Bicycling. Chris is co-host of The Virtual Velo Podcast, too!
excellent information, thank you.
Thank you, Chris! I hope it helps and never need it!