Heat or Ice?
How to Choose the Right Recovery Tool

It’s one of the most common post-ride questions I get: Should I use ice or heat?

The short answer: It depends on what you’re trying to treat. Understanding the why behind heat and ice will help you use them more effectively—and avoid making things worse.

When to Use Ice 🧊

Goal: Reduce swelling and inflammation
Ice helps constrict blood vessels, limiting blood flow to the area. This makes it perfect for:

• Swelling after a fall
• New injuries (like a rolled ankle or fresh bruise)
• Post-ride soreness in one specific spot (like a knee or Achilles)

Think of ice like taking out the trash—it helps clear out inflammatory gunk from your tissue.

🕒 How to Use It:

• Apply for 15–20 minutes max
• Skin should be red—not numb or white
• Use a light towel between your skin and the ice pack if needed
• Frozen peas or a bag of ice works just fine

When to Use Heat 🔥

Goal: Increase blood flow and relax muscles
Heat dilates blood vessels, bringing oxygen and nutrients to help with recovery. It’s great for:

• Tight, sore, or cramping muscles
• Stiffness or spasms
• Warming up your muscles before stretching or bedtime

Think of heat as sending in the reinforcements—fresh blood flow delivers healing agents to the site.

🕒 How to Use It:

• Apply for 15 minutes
• Skin should feel warm, not hot
• Always use a barrier (like a light towel) between the heat and your skin

What About After a Long Ride—or a Chronic Issue?

When your muscles are sore and swollen—like after a long day on the saddle—or when managing chronic conditions like tendonitis, try contrast therapy (hot and cold cycles).

Contrast cycling helps:

• Reduce inflammation with cold
• Promote healing with heat
• Improve circulation overall

🌀 How to Do It:

• Start with 10 minutes of heat
• Alternate: 3–4 minutes heat, then 1 minute cold
• Repeat for a total of 30 minutes

Too busy for all that? No worries. Try this modified approach:

🚿 Right after your ride:

• Ice the specific trouble spots
• Or take a quick cold shower or ice bath

🛁 Later in the day (before bed):

• Soak in a warm bath or hot tub
• Add Epsom salt for a magnesium boost to reduce muscle cramps

Quick Recap

Use This	When You Feel…	Because…
Ice	Swelling, bruising, inflammation	It tightens vessels and clears out waste
Heat	Tight, stiff, sore muscles	It brings blood flow and promotes healing
Both (Contrast)	After long rides or chronic soreness	It flushes out the bad and brings in the good

So next time you're staring at the freezer or fumbling with a heating pad, ask yourself: What’s my goal? That answer will guide you to the right recovery move.