Runner's Guide to Illness Treatment with Ice: Healing Period Taboo Available in Recovery Period

American University professor Jason Miller is a supporter of the theory of healing with ice. After doing a lot of research and evidence-based practice, he found that there are still many deficiencies in this theory. Recently, he published an article saying that he was “one of the millions of professionals who fell in love with this error,” and argued that healing with ice is not good at all.

In Hamlet’s words: Do you use ice or ice? This is a problem!

Lack of evidence

In the past, Jason also explained to everyone the role of ice: ice can relieve inflammation without depleting tissue (without oxygen). This makes sense in terms of eliminating muscle or joint swelling; ice can prevent or slow down swelling due to inflammation. But now, Jason said that he ignored several obvious issues in this argument.

First of all, there is no consensus on the study of the effectiveness of ice healing. Research on the extent of ice use has ranged from direct application of ice to the affected area, to cold water soaking, and to complex methods involving heating and/or compression. This study involves all aspects, and the results naturally vary widely.

Jason believes that it is not wise to be completely opposed to healing with ice, and he does not advocate the use of heated therapy for tearing the anterior cruciate ligament of the knee. What he wants to say is that ice does not support the recovery of most chronic injuries, rehabilitation and related conditions.

Three stages of healing

In the state of injury (whether joint damage or muscle damage or muscle problems in general training), the body will experience three stages of healing. The first is inflammation. This is usually considered a negative effect; inflammation is caused by removing the damaged structures and starting to bring about the reconstitution of the required nutrients and structures. In order to move things in and out, there must be body fluid movement. Ice actually hinders the flow and slows healing.

In the case of swelling, flow clearly aggravates joint or muscle problems. In this regard, the ice or the significant cooling of the tissue will not only speed up the flow but will actually hinder it. The best way is to promote body fluid movement. Body fluid movement can be achieved through actual exercise, massage, muscle stimulation, or wearing compression equipment. Ice does not produce body fluids.

In contrast to ice baths or other forms of cryotherapy, ice only slows down the healing process again. If you want to avoid the pain caused by muscle damage within 48-72 hours after a long-distance running, it is best to go out for a walk on the other day. Let body fluids move without freezing it.

Ice injury and when to use

Although ice is not conducive to self-healing, Jason still thinks ice still has several advantages: it can paralyze or temporarily relieve pain, and can relieve symptoms of heat stroke.

For the former, in the case of physical rehabilitation, the use of ice may still help. It can make the joint easier to move in order to promote fluid flow and expand the range of motion.

For the second point, if the runner runs several times a day in hot weather, the ice bath may be beneficial. Although the use process will slow down, runners do not care about being able to adapt to recover as much as possible during the next training on the same day.

Finally, ice is a tool. Ice is not a comprehensive treatment, its use can only be at a specific time and area. If you need to get better quickly and just want to feel better, you can use an ice or ice bath. However, if you need actual muscle recovery/growth, then you should do exercise to get the tissue repaired. At this point you should stay away from the ice.

For chronic joint pain, compressing or moving the joint can cause it to heat, or heat the joint directly (hot compress). However, if the joint has chronic pain, it may be necessary to resolve the problem of flexibility or stability or muscle strength if you want to resolve it. Even degenerative joint problems can be solved by solving these three problems (flexibility, stability, and strength).

For acute injuries, ice may be used to relieve pain, but compressing and raising the joints and running the race on the track can further promote the healing process. Painless exercise can help recovery (you need to consult a professional medical staff, depending on the severity of the injury).