There is no quicker fix for inflammation and no easier way to prevent fitness injuries than ice. After a hard workout or long run, ice any trouble spots you have -- knees tend to be a common sore spot. The ice packs should be malleable so they mold easily over the area, and should be cold enough that the sensation is slightly painful (only slightly). If the icy sensation is too intense, place a cotton washcloth between the ice pack and the area. Leave the ice pack on for 20 minutes, and ice up to four times each day as needed.
