I use a tennis ball, and use my palm to dig into the muscle groups surrounding the sore one. Helps stimulate blood flow to promote healing without hurting it worse. When using temperature it'd go ice pack for 10 minutes, roll a few minutes, warm for 10 minutes then take a break for at least 30 min before doing cold again. Hope that helps

I use icy hot. If you're skin's not sensitive try Tiger Balm.

Try a hot bath maybe 🤔