Ice or Heat Therapy
The debate over the effectiveness of ice or heat sore muscles may never end. That is why the research on the best method is mixed. There might not be a clear winner, but both heat and ice therapy can heal sore muscles.
First you need to understand how each method works to decide on which to use. Cold therapy [2] slows circulation, which may reduce swelling and related pain. It is best for new injuries or pain. Heat therapy [3] increases circulation, which may aid muscle recovery by relieving tight, sore muscles. It is helpful for older injuries or pain.
According to a review, muscle aches can be relieved by applying cold or heat therapy within an hour of doing out. Heating pads provided pain relief for more than 24 hours, whereas ice baths provided pain relief for up to 24 hours. Therefore, when delayed-onset muscle soreness (DOMS) peaks, you may begin with ice therapy and move to heat therapy. You can experiment with any or both approaches to see which one suits you the best, as the research is conflicting.