The Runner's World Big Book of Marathon and Half-Marathon Training by Jennifer Van Allen & Bart Yasso & Amby Burfoot

Author:Jennifer Van Allen & Bart Yasso & Amby Burfoot
Language: eng
Format: epub
Publisher: Potter/Ten Speed/Harmony/Rodale
Published: 2012-06-04T16:00:00+00:00

Cold Therapy

Icing an injury can reduce swelling and inflammation—if you do it right. When the ice hits your skin, it decreases blood flow to the area. Once the ice is removed, the blood flows back to the area, flushing out toxins in the process, says Joseph Dykstra, head athletic trainer at Calvin College in Grand Rapids, Michigan. Here are some key things to remember when it comes to icing.

Ice postrun. Ice the area as soon as you get home from your run—don’t ice before you go. “If you numb that area up, you’re not going to know how it’s feeling, and you could end up pushing through an injury and setting yourself back,” says Dykstra.

Keep at it for 15 to 20 minutes. Leave it on for longer, and you’ll risk frostbite. Leave it on for 10 minutes or less, and you won’t reduce the inflammation. Some redness is normal, but if you start to feel numbness, remove the ice. As a precaution, wrap the ice in a T-shirt or paper towel to separate it from your skin.2

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