Muscle Sprays And Rubs - What Personal Trainers Recommend?

Judging by the marketing claims and promises from manufacturers, you’d be inclined to believe that muscle sprays and rubs are miracle cures. Never mind a slightly swollen ankle or strained calf, by the sounds of it these products could heal a broken tibia in days!

This isn’t quite the case though.

It can be complicating trying to decipher exactly what muscle sprays and rubs do. With so many different types, each designed for a different purpose or type of injury, it’s vital you choose the one that’s right for your specific condition or injury.

Before looking at what products are best, take a glance at what muscle sprays and rubs are designed to do.

How Sprays, Rubs and Creams Work

Most of these products have the same general theory behind them. Generally, they work by drawing blood into the affected area. As you’re probably well aware, increased blood flow to an area can have a huge positive impact on recovery.

Blood carries nutrients, as well as proteins, which are responsible for building new cells and repairing and reconstructing damaged cells and muscle tissue.

These types of sprays and rubs typically make the area feel warmer.

The other type of sprays – cooling sprays, work slightly differently.

You may have been advised previously to ice an area as soon as you injure or tear it. This is sound advice, as applying cold to a muscle immediately restricts the blood flow. You’re now probably thinking - “But surely you want more blood in the area, going by what you just said?”

Well, you do, but this comes later. In the acute stages of an injury, restricting blood flow can actually be a good thing. By cutting off the blood supply, you prevent inflammation. When you cut, burn, or bruise yourself, you’ll notice that the area becomes swollen and inflamed rather rapidly, likewise when you pull a muscle.

This is inflammation, and while it’s not a bad thing, limiting it can help to reduce the pain. This is why holding a bag of ice over a recently strained or torn muscle is a good tactic. Carrying a bag of ice in your gym hold-all or sports kit bag isn't always practical though, so cold sprays and rubs can come in super handy.

The other way both hot and cold sprays, rubs, creams and gels – whatever medium you choose to use – work is by initiating the pain gate theory.

Have you ever noticed that whenever you injure a muscle, your immediate subconscious response is to grasp the area tightly? This is because sensations of pressure travel to your brain faster than sensations of pain. By applying pressure, your brain responds more to this than it does to the pain and discomfort of the injury.

The same happens with feelings of hot and cold. Extreme heat and extreme cold both send signals to your brain quicker than the nerves that pick up pain do. So while this effect doesn't directly help cure your injury, it does make you feel better at the time.

Sprays and Rubs – What to Buy

The main thing to consider is that while any generic spray, rub or cream can help, a better option is to buy specific ones to use for different types of injury. With that in mind, here are some of the best options for a variety of sprains, strains, tears and contusions:

Blunt Force – Hyland’s Muscle Therapy Job Gel with Arnica

With any contact sport, or even for clumsier off-road runners and weightlifters, you might suffer a blunt force trauma from time to time. It could be from an opposition player going in for a block or tackle, stubbing your toe on a protruding tree branch, or not concentrating and dropping a 45 pound plate on your foot. Whatever the cause, there’s no doubt that a sharp, blunt impact can be seriously painful.

This gel is odorless and the active ingredient, arnica, is derived from sunflowers. It reduces bruising and lessens the stinging sensation of the impact.

Aiding an Ache – Kool ‘N’ Fit Spray

This one is for post-workout or for after longer runs, swims or bike rides. It’s main purpose is to reduce delayed onset muscle soreness – DOMS and help to reduce general cramps and aching. It feels slightly tingly, but warming at the same time. There’s a light herbal scent, but nothing unpleasant, and while it won’t completely cure your soreness, it certainly goes a long way to reducing it.

Best Cold Spray – Bio-Relief Ice Pain Relieving Spray

Going back to convenience, if you’re prepared enough for any eventuality, and have the world’s most amazing gym bag, complete with freezer compartment, by all means feel free to carry a bag of frozen peas around with you and whack that on every time you get a strain.

For those who aren't quite as prepared (or weird) however, this cooling spray makes a fine replacement. The numbness sets in straight away, helping you forget about the pain, and just a small spray lasts for a good couple of hours.

Best for Heat – FlexPower Pain Relief Cream

This works well both before and after exercising. If you’re experiencing DOMS the day after a tough workout, apply some to the sore areas, feel a nice warming sensation and have your pain ebb away, leaving you free to complete your daily tasks. As for pre-workout, the warmth increases blood flow, helping to warm up and stimulate muscle tissues, ready for action.

General Guidelines

It’s always a good idea to get the all clear from your doctor before applying any sprays or rubs. Chances are you’ll be absolutely fine with any off the shelf product, but it’s better to be safe than sorry. Read the ingredients carefully before applying just to check there’s nothing in there you’re allergic to.

While all these sprays and rubs can help, none are a cure for injury. They are more designed to relieve symptoms of pain, rather than fix a sprain, strain or tear. You should always visit a medical professional, such as a sports physio or physical therapist when you get injured, and never attempt to treat the injury yourself.