Hot Pack Therapy reduces DOMS within the first 48 hours more effectively than Cryotherapy.But Cryotherapy is more effective in reducing DOMS >48 hours after exercise.

(Wang et al., 2022)

Delayed onset muscle soreness (DOMS) is muscle soreness in the hours or days following physical activity. DOMS can negatively affect subsequent training sessions and competitions.

Many people use cold and heat-based therapy to reduce DOMS after exercise, although the effectiveness of these methods is unclear.

Wang et al., 2022, a network analysis of randomized controlled trials compared the effectiveness of cold and heat therapies for DOMS.

The following ten interventions were examined:

·      Contrast water therapy

·      Phase change material

·      Cryotherapy

·      Cold water immersion

·      Hot/warm water immersion

·      Cold pack therapy

·      Hot pack therapy

·      Ice massage

·      Ultrasound

·      Passive recovery (a control condition)                                                                                                             

Results:

At 24 hours – Hot pack therapy was the most effective, 2nd; contrast water therapy and 3rd; cryotherapy.

At 48 hours – Hot pack therapy was the most effective, 2^nd; cryotherapy and 3rd phase change materials.

>48 hours after exercise – Cryotherapy was the most effective, 2nd; phase change materials, and 3rd; contrast water therapy.

Note:

Hot pack therapy – applying heat wraps to a target muscle for several hours after exercise.

Contrast water therapy – alternating between cold and warm water immersion.

Cryotherapy – short exposure to extremely cold air.

Phase change materials – clothing materials absorb heat energy, resulting in a cooling effect.

Reference:

Wang Y, Lu H, Li S, Zhang Y, Yan F, Huang Y, Chen X, Yang A, Han L, Ma Y. Effect of cold and heat therapies on pain relief in patients with delayed onset muscle soreness: A network meta-analysis. J Rehabil Med. 2022 Feb 8;54:jrm00258.