[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/share-dev.upmc.com\/2016\/02\/using-ice-exercise\/#Article","mainEntityOfPage":"https:\/\/share-dev.upmc.com\/2016\/02\/using-ice-exercise\/","headline":"Using Ice After Exercise","name":"Using Ice After Exercise","description":"For years, athletes have turned to ice baths following their training sessions. Learn how ice after exercise can affect your body.","datePublished":"2016-02-17","dateModified":"2019-04-18","author":{"@type":"Organization","@id":"https:\/\/www.upmc.com\/services\/sports-medicine-regions","name":"Sports Medicine","url":"https:\/\/www.upmc.com\/services\/sports-medicine-regions","sameAs":"https:\/\/share-dev.upmc.com\/sports-medicine\/","parentOrganization":"UPMC"},"publisher":{"@type":"Organization","name":"UPMC HealthBeat","logo":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2016\/02\/icing-ankle.jpg","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2016\/02\/icing-ankle.jpg","height":527,"width":791},"url":"https:\/\/share-dev.upmc.com\/2016\/02\/using-ice-exercise\/","about":["Fitness","Sports Medicine"],"wordCount":319,"keywords":["ice after exercise","icing after injury","injuries","pain","sports medicine"],"articleBody":"This article was last updated on September 27, 2016For years, athletes have submerged themselves in ice baths and cold whirlpools to relieve tension and pain associated with sore muscles. However, according to an article published in the Journal of Sports Medicine in January 2012, it may not be the best treatment for aching muscles \u2014 in fact, it could even be detrimental to recovery.RELATED:\u00a0How Much Exercise Do You Really Need?Ice Therapy Research HistoryAccording to a 2004 study of the effect of icing sore muscles, icing reduced pain in injured tissues. However, icing’s overall effect on sore muscles was not fully determined.In a 2011 study, researchers found no distinct benefits from icing sore muscles. Muscles did not heal faster, nor were they less painful than untreated tissues.In the majority of studies, researchers found icing was effective in numbing muscle soreness, but observed \u2014 for up to 15 minutes after ice treatment \u2014 significantly reduced:Muscle strengthPowerFine motor coordinationBecause ice reduces nerve conduction velocity, icing slows nerve impulses and directly changes the function of the muscles and tendons. Athletes were not able to jump as high, sprint as fast, or throw as well immediately following 20 minutes of ice treatment.RELATED:\u00a0Do It Right: Exercises That Can Cause InjuryUsing Ice After ExerciseShould you place ice on your muscles after exercise?Ice remains the most accepted therapy for acute injuries and recovery from intense performance, because it decreases pain and swelling associated with injuries. However, research has proven no benefits associated with icing and immediately returning to play. Ice treatments should remain the final step after exercise.If an athlete is stiff from an injury immediately following exercise, it is best to go with ice to ease pain and swelling. However, it is best to apply heat in the hours following injury to increase blood flow.For more information on injuries and recovery, visit the UPMC Sports Medicine website."},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"2016","item":"https:\/\/share-dev.upmc.com\/2016\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"02","item":"https:\/\/share-dev.upmc.com\/2016\/\/02\/#breadcrumbitem"},{"@type":"ListItem","position":3,"name":"Using Ice After Exercise","item":"https:\/\/share-dev.upmc.com\/2016\/02\/using-ice-exercise\/#breadcrumbitem"}]}]