While some recent studies have suggested that regular icing of sore muscles may be counterproductive to healing, there is no consensus at the moment, and there is still value to using ice for an acute injury to reduce swelling enough to enable movement sooner, explained Endeavor Health orthopaedic surgeon and sports medicine specialist Zahab Ahsan, MD.
“If you can reduce the acute inflammation of an injury, you are often able to get the joint moving again sooner, which means less down time and less chance for the muscles around the joint to begin to atrophy,” said Dr. Ahsan.
For injuries with obvious swelling or severe pain that does not lessen, it is important to see what you are dealing with before treating it on your own.
“I’m big proponent of obtaining timely imaging such as an MRI with an acute injury to rule out the need for surgical repair,” said Dr. Ahsan. “And I am also in favor of working with a physical therapist when necessary to get moving as soon as possible.”
Prolonged rest or avoiding movement can often create more problems and make long-term recovery more challenging, he added.
If surgery is not needed to repair an injury, Dr. Ahsan suggests a personalized approach that allows people to work toward full recovery.
Cold water immersion and cold plunges have become very popular with many athletes who believe that their time in icy cold water helps them with active recovery and allows them to bounce back more quickly after strenuous workouts or competitions, said Dr. Ahsan who works with many professional athletes.
It is hard to prove how these cold water/ice tubs are actually improving recovery, but if someone is convinced it’s helping them and they are being mindful of not staying in cold water too long, there’s every reason for them to continue, he said.
There are also people who swear by saunas and newer infrared saunas as a way to speed recovery and increase blood flow to tired or strained muscles.
“When I have patients asking me about the best way to recover from minor injuries when it comes to heat or ice, I tell them to try either one, try both and see what benefits you more,” said Dr. Ahsan.
“Some people respond better to ice, some better to heat, if it makes you feel better, it’s working for you.”
Cold compression is used in some post-surgical situations and can help reduce pain enough to get people up and moving faster, which in and of itself speeds recovery, he added.
It’s also important not to overlook the role of adequate sleep and a healthy diet, both of which are key to recovery and long-term viability, said Dr. Ahsan.
