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" Easing the ache of sore muscles just got simpler. Instead of using that unwieldy ice pack sitting in your freezer, make a more efficient version yourself, suggests Carol L. Otis, MD, a sports medicine doctor in Portland, OR, and fellow of the American College of Sports Medicine. Here&amp;#039;s how: 1. FILL any small disposable cup with water and put it in the freezer. Then, when you need an ice pack... 2. PEEL away the paper around the rim to expose some of the ice. 3. HOLD what&amp;#039;s left of the cup and massage the ice in circular motions over your sore area for 10 to 15 minutes. The smaller surface area of the exposed ice makes for more targeted cooling (which helps reduce the inflammation that&amp;#039;s causing the soreness), and the melting is a good reminder of when to take a break (icing for longer than 15 minutes will cause your blood vessels to expand, making you more uncomfortable). "^^<http://www.w3.org/2001/XMLSchema#string>
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