Choices of application include cold packs, ice bags, or ice massage. Ice massage is an easy and effective way to provide first aid. To try ice massage, simply freeze water in a paper cup. When needed, tear off the top inch, exposing the ice. Rub three to five minutes around the sore area until it feels numb.
Heat enlarges blood vessels, increasing blood in the area.
This aids in flushing painful chemicals away from the sore area, while bringing in nutrients and oxygen. Heat also prepares tissue to be stretched by making the area more pliable. Real heat in the form of a heating pad, warm shower, or warm bath is more beneficial than creams that give the feeling of warmth. Rubbing across a sore area may assist in the healing process. It increases the blood flow in the area, which brings nutrients and oxygen, while flushing out chemicals that cause pain.