Reigning "Dancing With the Stars" champion Witney Carson has found that 13 years on the hit competition show, involving hundreds of dance rehearsals, requires a dedicated approach to physical recovery. Carson, a two-time mirrorball trophy winner, shared her go-to methods for alleviating muscle soreness and preventing injuries.

Carson emphasizes the importance of contrast therapy, a combination of sauna sessions and cold plunging, as a key part of her recovery routine. She also utilizes various massage tools to address aching muscles.

"I always do a foam roller and a Theragun to keep everything very much limber, and it helps with injuries as well," Carson stated. The Theragun, a handheld device, offers three distinct speeds and interchangeable attachments tailored to specific body areas, such as a standard ball for muscle activation, a dampener for sensitive regions, and a thumb attachment for the lower back. Carson noted its quiet operation allows for use in various settings.

Foam rollers are also a staple in her routine, particularly during the demanding 11-week competition. Carson described this particular foam roller as effective for gently massaging muscles, reducing soreness, and accelerating recovery, which is crucial given the short turnaround time between performances.

For skin care, Carson uses a hypochlorous spray to manage sweat, bacteria, and breakouts. This spray, approved by dermatologists, is formulated with hypochlorous acid, a substance naturally produced by the body to combat bacteria. Applying it to the skin helps to prevent acne-causing microbes.

Carson also expressed her fondness for ice baths and saunas. She highlighted a mini sauna pod that incorporates red light therapy to potentially reduce signs of aging, calm inflammation, and boost cellular health. This sauna also features Bluetooth connectivity for listening to music.

Regarding cold plunging, Carson revealed she uses a cold plunge that can reach temperatures as low as 32 degrees Fahrenheit. According to health information from the Mayo Clinic, exposure to cold temperatures can help reduce inflammation, improve mood, and aid in bodily repair, preparing the body for optimal performance.

Carson recently appeared as a guest judge on "Dancing With the Stars: The Next Pro."