Hi Court, Can relate to one shot not covering all symptomatic parts! Ice pack on the hip will reduce swelling and inflammation. Heating pad will give more flexibility short term but muscles will want to tighten right back up again so in the long run, ice is the better choice.
A lot of nights I sleep on the ice pack and then fall off to sleep once the cold has really penetrated.
No worries about the Challenges Courti- we do what we can.... right? I have done any challenges. I am only honorary. so I only participate with the weigh- in.... I haven't added any of my cardio either. but that's ok.... I am here- but only here with honorary.... Have fun! Hugs, Jen 4 days ago