With training 2-3 times per day, it’s obvious that my body would get a little sore from time to time. BJJ is particularly hard on the back and neck and so I find myself nursing stiff body parts a lot.

Now that my personal and group training programs are growing, I am feeling the pressure more than ever to move my body and have the energy for sessions that are not just my own.

Besides lots of stretching and a good ice pack, I recently discovered Deep Heat’s warming patches. They come in various sizes for different body parts and heat within 60 seconds of applying to the body.

The best part about the patches is that once they are on, you can continue your day as normal- unlike a warm bean bag that leaves you very immobile while you treat the aches and pains.

This ultra-thin, lightweight, flexible patch has adhesive applied across the patch to keep it firmly in place to allow freedom of movement. Odourless, compact and discreet, the ergonomically shaped patch has two heating cells and is designed for ultimate comfort. Once the patch is opened and air activated, the two heat cells which are in direct contact with the skin begin to heat, releasing soothing, deep penetrating heat therapy for hours.

My 3 steps to ease stiffness and aid muscle recovery:

Ice during recovery.

applying ice topically will help ease the soreness that sets in the next day. Icing decreases inflammation in sore muscles. We used to think muscle soreness following a workout was due to a buildup of lactic acid, but now it’s thought to result from inflammation — ice helps reduce this.

Indulge in some self-massage.

Massage is a great treatment for sore muscles. If your muscles are really sore after a tough workout, the thought of someone touching them may make you scream. If this is the case, self-massage may be a better sore muscle treatment, so you can control the pressure.  For this, try massage stick or a foam roller-these techniques will relax sore muscles and stretch them to relieve tension.

Heat up later in the day.

A few hours after an intense fitness session, apply a heating pad or other heat source. Muscle tightness is a cause of increased pain for many people, and stimulating the blood flow and loosening up sore muscles with heat can help speed up the healing process.