Ice as soon as possible after running
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Precautions for ice compress, but ice compress also has time to use Limited, use is within 24 to 48 hours after injury, due to the occurrence of injury, the body will appear a series of stress reactions, such as local congestion
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Other local pain # 02
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If judging from the senses, with the decrease of skin temperature, there will be cold, burning, pain and numbness
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Ice compress has analgesic effect
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“Details determine success or failure”, scientific and effective correct ice compress, can minimize the pain, promote the process of injury healing, reduce unnecessary trouble
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Blunt instrument injury (contusion, abrasion, swelling, etc
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After strenuous exercise, the micro structure of muscle is damaged, and ice water will contract the capillaries of the damaged muscle, so that the damage of the micro structure of muscle during training will not continue to expand
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When can I use ice? After the game or after the end of training, it can relieve the mild inflammation
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Ice immediately applied to the affected area can relieve the swelling and start to promote the recovery of the affected area
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This keeps the temperature of the tissue low and minimizes inflammation
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To maximize the benefits of ice dressing, ice dressing should be done five times a day with an interval of at least 45 minutes
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In October 2020, Fukuda, a famous Japanese marathon player, signed a contract with nnrunning team, becoming the first Asian player in the team
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Whether the pain is acute or chronic, you need to ice the injured area immediately after you get home
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The ideal time for an ice pack is 15 to 20 minutes
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After a few days of ice on the pain, it usually gets better
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#03
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If you choose hot water bath at this time, too high water temperature will accelerate the blood circulation of the injured muscle, thus aggravating the damage of muscle micro structure
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caused by blunt instruments such as bricks and stones) 2
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Muscle strain 3
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But if your symptoms get worse, such as a knee injury that’s still bothering you after the ice pack, you should see a doctor
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That’s why ice dressing is used as an artifact for post match recovery
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However, although ice dressing is good, it is not omnipotent
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Therefore, it helps to reduce pain, relieve inflammation, and promote muscle rehabilitation
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Common overuse injuries such as Achilles tendinitis, bursitis, tibial pain, compartment syndrome 4
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General joint pain (whether arthritis can be ice compress or not, please follow the doctor’s advice) 5
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It can be imagined that in the zero degree ice water mixture, it is not easy for professional athletes to endure a lot of pain in order to improve their performance
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If the time of ice compress is less than 10 minutes, it only cools the skin, and has no effect on the muscle tissue under the skin
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In the follow-up recovery period of sports injury (generally 24 hours later), excessive use of ice compress will cause a kind of inertia local inflammation due to local ischemia, and the pain is more difficult to eliminate
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Fukuda let in the first speed 3 minutes 45 seconds 30 km training, immediately into the ice bucket, for 10 minutes of fatigue ice bucket recovery
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But don’t use ice before running
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#01
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From the photo, Fukuda in the ice bucket makes his face struggle, while his teammates make trouble
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When numbness occurs, the ice pack should end immediately to avoid damage caused by supercooling
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If it is used before running, the body is likely to ignore some dangerous feedback signals and increase the risk of injury during running
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In this case, the most important thing is to control inflammation, reduce swelling, prevent the infiltration of internal tissue fluid and blood caused by injury, and form adhesion and secondary injury
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Mo Farah, the “king of long distance running”, takes ice bath after the race
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This is because after strenuous exercise, especially muscle strain, joint sprain, soft tissue contusion and other situations, the body’s own repair mechanism will lead to the acceleration of blood circulation, metabolism, temperature rise, capillary rupture under overload, the formation of swelling and inflammatory reaction
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For most amateur runners, it is no stranger to apply ice or take ice bath
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Ice bucket recovery is a common recovery method for professional athletes
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In this stage (middle and late stage of sports injury and chronic injury), hot compress is more appropriate
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Therefore, ice compress is the most appropriate method
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The function of hot compress is to dilate capillaries, increase blood flow and enhance cell activity to help injured tissue heal
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1
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If there are open wounds, cold allergies and other conditions in the injured area, ice compress should not be used
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Recently, he came to Kenya and successfully joined NN running group to start training
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In many marathons, ice water will be provided to soak the feet and knees, so as to relieve the pain of muscles, joints and feet, inflammation, fatigue and pain
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Ice dressing is not omnipotent
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