If you’ve ever experienced post-workout soreness, you’ve likely heard the advice to rest up and ice your body. Although both of these can be useful when it comes to recovery, there is a time and a place for these techniques, and they should be used together with other methods.
Let’s discuss how and when to use different recovery tools, beyond just ice and rest.
Cryotherapy and ice compression
The R.I.C.E (rest, ice, compression, elevation) model tells us that ice is an integral part of injury recovery. Research shows that ice helps to minimize pain and swelling by slowing blood flow, delaying nerve conduction, and numbing the tissue. However, inflammation isn’t always bad as it is a critical part to healing.
Thus, ice should be used only in specific circumstances. If you have an acute injury that happened within the last 24 to 48 hours, such as with an ankle sprain, ice is a good option. It is also good for swelling and for minimizing pain.
On the contrary, experts don’t recommend icing in other circumstances. These include:
- Regular soreness after a workout
- When the goal is healing the tissue
- Long-term stiffness and tightness
Additionally, when it comes to whole-body cryotherapy, the evidence is limited.
Foam rolling and mobility work
Foam rolling is a great technique that promotes active recovery, helping to increase circulation and promote mobile joints. A form of self-myofascial release, foam rolling can:
- Increase flexibility
- Prevent muscle soreness
- Decrease muscle stiffness
- Promote movement
To get the most advantages out of foam rolling, you’ll want to roll over the muscle group of interest for about 30 to 90 seconds. Make sure to avoid rolling the joints.
In addition to foam rolling, mobility work can also be helpful. Opt for low-intensity movements like walking or swimming to promote blood flow and tissue repair.
Proper sleep and nutrition
A good night’s rest and a solid diet are underrated components of a proper recovery routine. Sleep is critical to muscle protein synthesis, tissue repair, and cognitive function. As such, athletes that get less than six to seven hours of sleep a night have a higher chance of injury and delayed recovery.
Finally, any athlete or active person should make sure that they are getting in enough protein and carbohydrates to maintain muscle and energy. Hydration is also critical as any kind of dehydration can reduce circulation, thus slowing recovery. Make sure you’re getting in enough fluids both before and after your workouts, and prioritize electrolyte replacement when breaking a big sweat.
When it’s time for physical therapy or orthopedic evaluation
Not all kinds of soreness are considered “normal”. It’s important to look out for things like prolonged periods of pain, swelling, and recurrent injuries as these will warrant further consultation. In these instances, we recommend visiting Orthopedic Centers of Colorado. Here, physicians such as Dr. Imran Choudhry specialize in upper extremity and hand care from the shoulder to the fingertips. Other like Dr. Eric J. Lindberg specialize in the evaluation and treatment of foot and ankle disorders, specifically sports injuries of the foot and ankle and complex deformities such as those from arthritis.
