Benefits of ice after running long distances

Mr. Tran Thi Trinh, Department of Musculoskeletal, Tam Anh General Hospital in Hanoi, said that running 10-42 km long to create pressure on muscles, joints and ligaments. As the motor intensity increases, the tissue is small, causing pain. Apply cold (ice or cold gel) after long run has many positive effects on health, especially for athletes.

Reduce muscle tension and cramps

The muscles must work continuously at high intensity that can lead to spasticity and cramps. The main reason is due to dehydration, electrolyte imbalance causes weakened nervous system. Apply ice to slow neurotransmitter, reduce excessive stimulation to muscle groups and limit sudden contractions. Cold temperature also reduces metabolic speed in the affected area, so the muscles have time to relax and recover.

Reduce inflammation and swelling

Soft muscles and tissues may be stressed, causing small and swollen stains. Apply cold compresses to help vascular vessels, reduce blood flow to the area of ​​damaged, thereby limiting inflammation and swelling, recovering faster.

Reduce the risk of tendonitis and injury

Jogists are often at risk of chronic injuries such as Achilles tendonitis, knee pain due to repetitive pressure on the musculoskeletal system. Ice is a method that can prevent this condition by reducing inflammation and limiting the accumulation of liquid around the tendons and joints.

Improve blood circulation

MSc Nguyen Hoai Vu, Cardiology Department, Tam Anh General Hospital in Hanoi, explaining ice also stimulates blood circulation. When exposed to cold temperatures, blood vessels in that area shrink, reduce temporary blood flow. However, when stopping ice, the body reacts by vasodilation, supporting blood circulation stronger to the muscle tissue. This process provides oxygen and essential nutrients to restore movement damage, and eliminate metabolites such as lactic acid – the cause of muscle fatigue. As a result, muscle recovers faster, reduces the risk of prolonged pain after running.

Reduce stress, soothe the nervous system

Running long does not only affect the physical but also affect the nervous system, causing the body to stress. Stone is effective for reducing signal transmission speed, thereby reducing the level of stimulation and nervous tension. The cool feeling also facilitates the body to adjust the physiological state, limiting cortisol hormone increases – one of the causes of stress.

Support the immune system

High intensity exercise can lead to temporary impairment of the immune system, making the body more susceptible to infection. Ice compresses can limit physiological stress due to excessive movement, thereby indirectly supporting the immune system to work more effectively. Improving blood circulation after applying ice also enhances the ability to transport immune cells.

Besides the benefits of recovery, ice also plays a role in preventing injury recurrence. People who have had musculoskeletal problems often have a higher risk when running.

According to Dr. Trinh, applying ice for 15-30 minutes after the end of the run is suitable because the muscular time is in a sensitive state, susceptible to inflammation and damage caused by high intensity. Use a thin towel or a specialized pack, do not put ice directly on the skin to avoid the risk of cold burns.

The optimal application is in the first 24 hours, apply about 10-20 minutes at a time, then stop to avoid damaging the tissue, skin or negatively affecting blood circulation. If the feeling of pain or muscle tension remains, it is possible to repeat 2-3 times, need to rest for at least 30 minutes between the compresses so that the body can adjust the temperature.

Stone compresses should focus on areas that are prone to muscle tension and cramps, such as calves, thighs, knees and ankles. These are muscle groups under pressure when running, especially when performing long -distance exercises or running in the steep terrain, can be alternately, move the stone bag in a circular motion instead of fixing one place In order to distribute more cold temperatures and avoid local anesthesia.

Do not apply cold immediately after excessive exercise because the body takes time to lower the natural temperature. Applying immediately can cause muscle jerky, reducing blood circulation effect. After 24 hours, you should switch to warming to increase blood circulation and relax muscles.

Combining this method with other supportive measures such as muscle relaxation, water supplement, gently massage … help runners optimize endurance, increase the body’s recovery and higher performance in Each journey. If the body is cold or showing signs of lower body heat, it is necessary to avoid cold compresses and find a way to warm the body. People with blood circulation problems such as cardiovascular disease, diabetes should consult a doctor before using cold compresses.

After running, the severe pain appears, large swelling accompanied by bruises spread may be a sign of serious injury such as muscle tear, ligament or fracture. Symptoms such as sensory loss, prolonged numbness or unable to move normally may be related to nerve damage or blood vessels. Prolonged cramps and continuous recurrence may be due to serious electrolyte imbalance, timely supplementation of water and mineral salts.

If the area of ​​the pain is red and burning with high fever, there is a risk of infection, it is not advisable to handle it but need a medical facility. People with severe joint pain accompanied by strange sounds such as “sprinkle” or “separation may have internal damage such as dislocated or cartilage damage. In these cases, applying ice only supports temporary pain relief, no can replace medical treatment. Dr. Trinh recommends running to the doctor in time to avoid serious complications.