Icing is a Problem

How many times have you seen someone ice their muscles after a workout? In sports and movies it is not an uncommon to see an athlete submerge themselves in a bathtub full of ice immediately following physical activity. This is done to help cool off the athlete and allow them to relax after intense exercise. Supposedly it is beneficial in recovery. The question is: are there any real benefits in icing after a workout?

Icing has been a stable since the 1978 book The Sports Medicine. In that book RICE was established as an effective recovery technique. RICE stands for Rest, Ice, Compression, and Elevation. Since then, it has been considered a staple of modern sports recovery.

What is often overlooked is the fact that inflammation is essential in the recovery process. Inflammation promotes the release of IGF-1 which is Insulin-like Growth Factor which promotes the healing of the worked muscle groups. Applying ice to the worked muscles reduces blood flow to the area which limits the recovery process. Heavy icing can restrict blood flow to the muscles and can even lead to tissue damage. While icing may be helpful with pain relief following exercise, it can result in long-term damage.

In order to truly recover, the athlete should be allowed to cool off on their own or even remain warm throughout the recovery period. Cooling off using ice can end up slowing the athlete down and weakening them in the long-run. Remaining warm or cooling off over time allows a more effective recovery without the risk of icing.

Similar risk occurs with the use of anti-inflammatory medications following intense physical exercise. Cortisone-like drugs, NSAIDs, and immune suppressants can result in worsening recovery returns over time.

Best of luck in your recovery,

Richard D. Mason III

Source: https://www.drmirkin.com/fitness/why-ice-delays-recovery.html