Try it: In the hours after exercising. Apply ice for 20 to 30 minutes every two hours. Compress (wrap lightly in an elastic bandage)
and elevate the area.
How it works: The cold slows blood flow and therefore decreases painful inflammation, explains Hyldahl.
Bear in mind: Use good old ice or a bag of frozen peas instead of a store-bought pack. “Ice melts and never gets colder than zero degrees Celsius, so you don’t risk frostbite,” says Hyldahl. “With a chemical bag, you can suffer frostbite if you leave it on too long.”
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So maybe you can’t change your health overnight. But you can get a head start.