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Ice Is Nice, Heat Can Be Hell

Consider ice your first line of defense against all running injuries. Ice any little niggle that doesn’t go away during a run. In that case, five minutes of icing is plenty. If your niggle has deteriorated into something more like pain, then ice the area for five minutes after running, then again for five minutes an hour later. Also try to ice it one or two other times during the day. Icing will less the bad inflammation that accompanies a nascent injury, which is different than the good inflammation that can follow a hard but niggle-free session.

Don’t heat a painful area after a run. Doing so will only increase swelling in the already inflamed soft tissues. Heat is best for areas that are tight, which is different than sore or inflamed. For tight areas, gentle heat (moist heat is best) can increase blood flow to soft tissue, which should increase range of motion in the area. Warm baths are fine (and fun) after something taxing like a long run if you wait long enough for any immediate post-run swelling to subside.

Alison Wade