No matter what kind of athlete you are—from casual dabbler to elite competitor—you’ve likely experienced the soreness that follows a strenuous workout. In medicalese, it’s called delayed onset muscle soreness (DOMS), and it usually peaks 48 hours after exercise. It’s a normal consequence of pushing yourself to get stronger or tackling a big goal like riding a century, but that doesn’t make it any more pleasant. It can be especially frustrating when you’re just starting out and push too hard before you build up your fitness.

Despite the near-universal experience of DOMS—runners, cyclists, hikers, climbers, and paddlers all feel it—the underlying cause is poorly understood. The theory is that after strenuous exercise, some combination of muscle spasms, lactic acid buildup, tissue damage, and inflammation lead to pain and soreness. Fortunately, the science around treating DOMS using cold and heat therapy—and the tools available—has made great progress in recent years. Also good news: cold and heat are great for treating other common aches and pains, including injuries, joint soreness, and muscle strains.

The Benefits of Cold and Heat

Cold and heat are both known to provide relief, but they work in different ways, so it’s important to know when and how to use them. As a simple rule of thumb, cold has anti-inflammatory and pain-reducing qualities, making it a great option for post-workout recovery and treating injuries. Heat increases blood flow and loosens muscles and is good for pre-training warm-up.

Cold therapy has long been known to reduce DOMS symptoms, as it causes vasoconstriction, which reduces inflammation. “It’s like clamping down on a water hose, so fluid gets pushed out, which reduces swelling,” says Dr. Erin Hassler, a sports medicine expert who has worked with USA Track and Field and is a member of KT Tape’s Medical Advisory Board. “Cold also dampens pain by redirecting the brain away from the affected area.” Indeed, cold reduces pain better than heat, according to this in the Journal of Strength and Conditioning Research. The authors also concluded that cold is best for aiding strength recovery in the first 24 hours after exercise.

And it’s not just ice packs that’ll do the trick. , an organic compound derived from peppermint oil, causes a cooling sensation when applied to skin. Essentially, it signals your cold receptors that you’re experiencing a drop in temperature and in turn tricks your brain into numbing the pain. Menthol doesn’t aid healing, as it’s not actually making your body cold, but it mimics the chemical process that would occur if you experienced cold, providing similar pain relief. Magic.

But don’t put all your eggs in the cold basket. Heat is just as good for some benefits and has others that cold doesn’t. That same Journal of Strength and Conditioning Research study concluded that compared to using nothing at all, both cold and heat were “significantly better to prevent elastic tissue damage,” and both reduced the loss of muscle strength. (The control group lost 24% of strength just after exercise; subjects using cold or heat just after exercise lost only 4%.) Unlike cold, heat is great for promoting blood flow and warming muscles for exercise.

So how do you work cold, menthol, and heat into your own recovery routine? With tools that use research-backed technologies for effectiveness and are easy to use, so you put them into practice. KT Tape, the company that pioneered high-performance that can reduce DOMS by 50%, designed a tool kit of products to help you perform and feel your best. Here are four ways to work cold and heat therapy into your regular workout program.

KT Tape Pro Ice

This new product combines the long-lasting pain alleviation of and the immediate cooling relief of menthol. The stretchy, tape has the same elasticity as your skin, so it as you move, releasing and recoiling like a rubber band. And it’s easy to apply the tape for various needs in places like knees, shoulders, hamstrings, and more. Just follow this with video tutorials for treating specific body parts. Once applied, the tape lifts the skin, temporarily increasing blood flow to the area, helping to reduce pain and soreness. Add the cooling sensation of menthol, which enhances pain relief, and you have the ideal dual-action tape that you can leave on for up to seven days for ongoing pain relief and support. And unlike a menthol cream that can sweat off, says Dr. Hassler, “It goes where you want it to go and stays on.”

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Whatever your sport, avoiding or mitigating injuries is as important as logging miles or sessions. But if you find yourself toeing the line between pushing it too far or sitting on the sidelines, one preventative measure can help support your body so you can keep training: kinesiology therapeutic tape. Utilizing this elastic tape to reduce injuries and boost performance isn’t a revolutionary idea in exercise science—especially when integrated with other body maintenance and recovery best practices. Using the right tape effectively, however? Now that’s another story. 

And it’s not just elite athletes who can benefit, either. You don’t need to resemble the colorfully taped Olympic beach volleyball champs who come to mind. When applied correctly, kinesiology tape can ease pain, mitigate injuries, and reduce post-workout muscle soreness in mortal athletes engaged in any type of outdoor exertion or active venture. Here’s how.

Choose a High-Quality Tape

Not surprisingly, . When you compare options, look for one that offers non-restrictive movement so you can continue to train comfortably. High-quality adhesives help tape to last longer, offering more support to the target area before, during, and after a workout. stands up to your toughest workouts. Made from synthetic fibers featuring an elastic core, this performance tape provides more support than cotton kinesiology tape without restricting movement. The adhesive also lasts four to seven days through sweat, swims, and showers—meaning it’s an easy addition to a daily, or even weekly, routine. Plus, rounded corners on each strip reduce snags and peeling. 

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Learn Correct Taping Techniques

Sure, your old-school gym trainer’s tape can provide support in a pinch. And modernizing to a kinesiology tape can address a number of common athletic injuries. But creating the perfect balance of support and flexibility is an art. One of the most common errors? Applying the tape right before activity. It needs an hour to adhere; proper advance application time helps it last for days (vs. hours) of continuous use. Strips should also be sized long enough to cover the affected area without stretching 1.5 inches at either end. KT Tape Pro comes in pre-cut strips that take the guesswork out of taping. But before you even take the backing off the tape, watch a video to learn the proper taping technique for the target area (or areas) you’re experiencing pain. KT Tape has a to help you utilize the tape like a pro. Seriously, you’ll feel like you just walked out of your PT’s office. 

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Prep Your Skin Before Applying

Once you have a game plan, it’s time to prep your skin before applying the tape. Remove any lotions, body oils, or sunscreen. You may want to trim excess body hair. Then, wipe down your skin with rubbing alcohol and let the area dry before applying the tape directly to your skin. For best results, apply KT Tape at least an hour before training. is painless and simple even with body hair, where first applying some baby or mineral oil to the tape, or peeling off in the shower, can also help.

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Make Kinesiology Tape Part of Your Movement Routine

Kinesiology tape isn’t just helpful for supporting muscle groups and injuries during training. If soreness affects your ability to stick to a movement routine, KT Tape can help your body recover by supporting sore muscles and joints before, during, and after your workout. Studies have shown kinesiology tape helps to aid recovery and reduce soreness by up to 50 percent when worn during and at least 48 hours after exercise. Integrate it into your routine as general preventative (eg. tape before, foam-roll after) and as a key body-maintenance tool to keep you out there performing with less pain and risk of injury.

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moves with you so you can crush every moment and unleash your potential. The product provides long-lasting support and pain relief for muscles, tendons, and ligaments for anyone who loves to move, wherever your adventures take you.

Tips for Pain-Free Exercise

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