Runner's Corner

Ice is Nice—for Injuries and Prevention

 By Kitty A. Consolo, Ph.D.

        By now I am sure many of you are not thinking ice is nice.  We could have six more weeks of winter and this one has been unusually cold and grey.  And if you know anything about me, you know that I am a total freeze baby, I’ve been seen wearing gloves and sweats in  55 degrees and really prefer hot weather.  So how could I possibly think ice is nice? 

        Well I actually have suffered my very first muscle pull, December 12^th. Part of it was my fault for agreeing to take an antibiotic levaquin, known for tendon ruptures and dehydration and bingo, though I had taken it before with no problems, I suffered a pull.  Fortunately for me my running partner recommended a great physical therapist at Physiotherapists in New Albany, Jon Plush, who has several years experience as an athletic trainer plus a PhD in Physical therapy.  Here’s what I learned from him about icing an injury.

Icing Injuries

        As soon as you notice any pull, pain or ache, a great way to relieve pain and inflammation is ice massage.  An easy way to accomplish this is to have paper cups of frozen water ready to go in your freeze.  Massage the injured area towards your heart for around 7 to 10 minutes.  If possible, have the muscle on a stretch.  Massaging with ice is much better than the ice wrap I had been using or just laying a bag of ice on the area because it promotes both circulation and inflammation.  Take care to keep moving the ice and avoid frost bit.  Sensitive areas of skin such as the eyes may need a layer of cloth to avoid too much cold.

Preventing injuries with Ice

        Preventing an injury is even better than treating it.  Once you are done with your work out, consider ice massaging each leg with a frozen ice cup.  Even if you do not have pain, ice massage can stop the release of chemicals that lead to inflammation which can lead to over-use injuries and pain.  It’s a great preventative especially after hard work outs such as long runs or speed work.  If your fingers are getting cold holding the ice, roadrunnersports.com sells a plastic ice holder that you can freeze ice into that is easier on your fingers or you can take a pot holder and it will help insulate you from the cold.

Preventing Injuries with the Ice Bath

        If you don’t’ like the idea of ice massage, try a cold water bath. I had read about runners soaking in an ice bath after running but could never imaging this freeze baby body ever doing it, even when it is 90 degrees.  But this past week, despite outside temperatures of 5 degrees, once I am in from my workout, I followed Jon’s advice on what the top runners are doing, I filled my tube with cold water.  It needs to be 55 degrees.  It is best to have a waterproof thermometer so you get the temperature exactly right as too cold or too warm will not work and could cause you some damage.  Have the water deep enough to cover your legs.  I wear a sweatshirt on my upper body and put on some really warm music like the Beach Boys “Warmth of the Run.”  Try to sit in this water for 5 minutes but no more than 7 minutes.  After a few days of doing this, I actually got used to it, many people need about 2 weeks.  It really stops inflammation in its tracts and is one of the best injury prevention techniques there is.  Several top marathon runners use this technique and are able to avoid serious injury.

Other advice for injury prevention:

        I don’t want you to think ice and the ice bath are the only magic bullets, especially if you are ignoring how your body feels.  It is very important at the very first sign of aches to stop, ice, rest, compress and elevate.  If aches turn into pains, take some days off and ice massage or ice bath and try to nip these signs in the bud, before you get a serious injury that requires weeks off.  A consistent training program (see previous runner’s corner’s on training) is much better than one that gives you some great runs but leaves you ill or injured.  Be sure to keep a running log (see previous Runner’s Corner’s) and learn what is safe and best for your body.

Hope to see you on the roads in spring and with lot’s of sun and warmth.  Check out premierraces spring schedule.  All the best, Kitty

Top