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Best Practices for Pain Relief and Recovery

The benefits of exercise are widespread and well known by most these days. It can improve your weight, make you fitter and stronger, and it’s good for the mind, however, with more frequent physical activity, the chance of picking up a fitness-related injury is also increased.

Some of the more common injuries can range from minor sprains and bruises to more severe issues such as a muscle strain or shin splints. Regardless of the severity of your specific injury, they all have two things in common: they hurt, and they impact your ability to continue working out or playing sports, meaning that it can have a negative effect on your fitness. 

Thankfully, by implementing these tips and practices, you’ll be able to aid in the healing of your injury, reduce symptoms and get back on track to achieve your fitness goals. 

Ice and Heat

Heat and cold therapy are great ways to help with sprains, swellings, and joint injuries, and is most effective when alternating between an icepack and a hot water bottle. This helps as the cold treatment reduces inflammation by decreasing the blood flow going to that area. It also reduces the risk of additional swelling and tissue damage and acts as anesthetic as the cold temperature numbs the sore tissue in the applied area. Ice treatment is an essential component of the RICE technique, the standard treatment of sports injuries. 

Heat does the opposite and promotes blood flow to the area, helping that muscle relax and dispel any tension. It does this by dilating the blood vessels, which allows the sore muscles feel better. The improved circulation that heat therapy brings also eliminates the buildup of lactic acid and heat also has psychological reassuring properties that make you feel more comfortable. 

Healing Products

Another option that’s gaining popularity is the use of CBD for pain relief. It’s believed that the CBD can block similar pain receptors in the brain, providing instant relief from injuries. People also claim that it might have anti-inflammatory properties that may help reduce swelling. provides countless reviews and information on some of the most popular CBD products, including lotions and balms, to help you decide what is right for you and give you more confidence in using this emerging solution.

There are various products you can use to help with the treatment of common sports injuries. One that comes highly recommended is Deep Heat, as this rub, spray or patch can really help muscular aches and stiffness through penetrating heat therapy. 


Stretching is a great protective measure to help ensure that you limit the chance of muscle and ligament injuries, as they keep them warm and relaxed and stops you from getting overly stiff, which is when you’re most likely to hurt yourself. 

However, stretching is also a great way to relieve certain types of injuries, such as lower back pain caused by a pulled muscle or hip pain that can happen from regular running. It does this by keeping the muscles long, lean, and flexible, which encourages faster growth and healing, while also making that muscle stronger in the future to limit repeat injuries. 

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Owner of Personal Trainer, Father and fitness copy writer. Working hard making the world fitter and healthier!

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