Ice can be used in the treatment of an injury from running or exercising to keep inflammation to a minimum and provide pain relief to the injured area. Running injuries can differ in severity and location, and ice can easily be applied to just about any muscle group or joint. While ice may not cure an injury, it provides many benefits.
Methods of Application
When you need to ice an injury from running, you have various application methods to consider. According to the Sports Injury Clinic website, these methods include ice packs, ice baths, ice massage, ice gel packs, cryopacks and others. While each method has its own benefits for the treatment of injury, all methods will decrease the amount of swelling in your body part and help alleviate pain.
Ice Baths
According to Running Planet, one of the best methods of icing a running injury is an ice bath. Submerge your foot or leg in a basin or tub of water with plenty of ice cubes. This form of cryotherapy constricts the blood vessels in your legs to help prevent the swelling that can cause pain and discomfort. This method also helps cool large groups of muscles simultaneously as opposed to applying an ice pack to a small area of your body. Once you leave the cold bath, your muscles will warm up as blood flow goes to your cold body part, and the blood flow helps the healing process.
Considerations
As Running Planet suggests, you need to follow a few guidelines when icing your injury to provide the most benefit to treatment. Do not put ice directly on your skin; make sure it is in a plastic or cloth container. Do not ice longer than 20 minutes, which can damage your skin. If your skin begins to redden, it's a sign you've iced it long enough. But make sure you apply the ice for at least 10 minutes, or the cold won't reach your internal muscles. You can apply the ice pack again in two hours.
Misconceptions
Icing is not meant to be a final cure or treatment for any injury. Unless you are merely sore from the impact of running or running farther than usual, you may need medical attention for your injury. If you think you have a torn ligament, a sprained muscle or a fracture, see your doctor immediately.
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