• Apply cold for the first 24 to 72 hours.
  • Initially train the recovering muscle area with machines or free weights.
  • Train around a muscle injury. You can still do a workout.


  • Apply heat in the first 48 to 72 hours.
  • Use body weight or other exercises where your hand or foot contacts the ground (such as in a squat or pushup).
  • Train when you feel pain in a joint. It's better to let it rest and avoid making it worse.

Find us on Facebook!