Keeping fit is great. Aches and pains, not so much. Runners of all intensities know the muscle soreness that can follow pounding the pavement. Read these at-home tips from Geraldine Abergas, spa manager at the Tribeca Equinox, on how to ease aches and pains after your next run.

Choose ice over heat.

The next time you're sore, soak in a cool bath for 20-minutes instead of grabbing a heating pad. 'Using heat after running will just cause more inflammation,' says Abergas. 'You're better off dropping a few ice cubes in your bath water, and sprinkling in some Epsom salts – they help draw out minerals and toxins your muscles produce when running.' (As for that pad: 'Heat helps muscles relax, so use it on days you aren't running before bed.')

Snack on pineapple.

The juicy fruit contains bromelain – an ingredient known to help reduce inflammation, Abergas explains. 'Cut some up and eat it after a run, or drink pineapple juice.'

Freeze your water bottle.

Yes, you should be drinking water while you run, but store an extra plastic bottle in the freezer to use as a massage tool post workout. 'Frozen water bottles are great for feet trouble that runners sometimes experience. Roll the bottle over your arches and the balls of the feet to work out tightness,' Abergas says.

Play ball.

'Buy a lacrosse or squash ball and rub it over your quads, calves, and gluts,' Abergas says. 'They're denser than tennis balls so they don't give, and they can really help ease tension.'

Wait to book a massage.

You might think dialing up your massage therapist will help you feel better, but Abergas says to wait at least 36 hours before schedule a rub: 'Your muscles need some time before manipulating the tissue.'

Originally written by Heather Muir, this article appeared on Allure.

Image: Ariwasabi/Shutterstock.com