After a long ride, sore muscles are expected—but what’s the best way to recover? Should you reach for an ice pack or a heating pad?

The answer depends on what your body needs.

When to Use Ice 🧊

Best for: swelling, inflammation, or a new injury

Ice helps calm inflammation and can be useful after:

• A fall, bruise, or bump
• A swollen knee, ankle, or shoulder
• A specific area that feels irritated after riding

How to use it:

• Apply for 15–20 minutes
• Use a towel or barrier between your skin and the ice
• Never ice until the area becomes numb

When to Use Heat 🔥

Best for: tight, stiff, or sore muscles

Heat increases blood flow and helps muscles relax. It can be helpful for:

• Tight calves, quads, or hamstrings
• General muscle stiffness
• Loosening up before stretching or mobility work
  

How to use it:

• Apply for about 15 minutes
• Keep it warm—not hot
• Use a barrier to protect your skin

What About After a Century Ride?

After hours in the saddle, your legs may feel both tired and tight. A combination of cold and heat—often called contrast therapy—can be a great recovery option.

Try this:

1. Start with heat for 10 minutes
2. Alternate between 3–4 minutes of heat and 1 minute of cold
3. Repeat for about 30 minutes Short on time? Keep it simple:
   • Immediately after your ride: Use ice on any specific sore or swollen areas.
   • Later that evening: A warm shower, bath with Epsom salt, or hot tub can help relax tired muscles before bed.

The best recovery tool is the one that matches what your body is telling you. Listen closely, recover smart, and you’ll be ready for your next ride.

At CommonSpirit Health, our Sports Medicine specialists and services are dedicated to getting you ready for race day. Visit

mountain.commonspirit.org to find an expert near you!