Cold therapy is also known as cryotherapy. It works by reducing blood flow to a particular area, which can significantly reduce inflammation and swelling that causes pain, especially around a joint or a tendon. It is a very effective mechanism that can temporarily reduce nerve activity, which helps to relieve pain. Icing is a medical recommendation for various muscle and bone injuries.
Do’s
Do apply ice immediately after you run.
Whether you suffer an acute or chronic injury, apply ice as soon as you get home, as it will help to reduce swelling, and initiate healing.
Do leave it for long enough.
Icing for less than 10 minutes will cool your skin but has minimal impact on underlying muscle tissue. The ideal icing time ranges from 15-20 minutes.
Do continue icing during the day.
To maximize benefits, ice at least five times a day with a 45-minute gap. This will keep the tissue temperature low, which will reduce inflammation.
Don’ts
Don’t ice before you run
Icing before running can block signals to your brain that would tell you to back off. This increases the risk of an injury. Instead, apply heat before you run to loosen up tight muscles.
Don’t leave it on too long
Icing more than 20 minutes increases the chances of frostbite. While icing, when your skin looks red, it means that you are overdoing it. Remove the ice once you feel numbness.
Don’t stop icing after one day.
Injury benefits from ice gradually, and therefore, you must continue at regular intervals. If the symptoms worsen or the problem doesn’t go away, then visit a doctor/physio.
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