How to Ice Correctly

This technique is even less effective when dealing with an injury, yet the practice is still prescribed in sports medicine despite the lack of evidence showing any benefit. In the Running Injury Recovery Program I explain the proper way to I.C.E., which incorporates ice with compression and elevation – two elements that are lacking when using an ice bath.

A study from the University of New Hampshire published last month titled “Effect of cryotherapy on muscle recovery and inflammation following a bout of damaging exercise” reinforces what we already know about icing: It only helps when swelling or a red flag symptoms are present. The study examined biochemical, physical, and subjective measures in subjects that had run for 40 minutes at a decline – half had a 20 minute ice bath after the run, and half served as the control. Unsurprisingly, the ice bath had no effect on strength, perceived soreness, or a cell inflammatory marker drawn from blood. Measurements were taken at regular intervals up to three days after the run, and no differences were noted at any point.

Patients with a running injury with red flag symptoms and/or swelling will benefit from icing in Phase 1 of The Running Injury Recovery Program. Once they have cleared Phase 1 by removing the swelling and are no longer demonstrating any red flag symptoms, they will discontinue icing in order to spend recovery time with more active training. Remember, ice baths eliminate 2 important elements of Phase 1 recovery – compression and elevation – which need to be included each time you I.C.E.



This post is written by Bruce Wilk, author of the The Running Injury Recovery Program. Bruce is also a board certified physical therapist and the director of Orthopedic Rehabilitation Specialists, a private physical therapy practice located in Miami, FL, and the president of The Runner’s High, a specialty running store also located in Miami. He is also the RCAA certified head coach of the Miami Runners Club, and has completed multiple road races himself, including 26 full marathons and four Ironman races. For more information, please visit postinjuryrunning.com, and to purchase the Running Injury Recovery Program, please visit goneforarun.com