Athletes around the world are always searching to gain an edge on their competition. Many believe in jumping in a cold ice bath or wrapping some ice packs across their legs after heavy training will help accelerate recovery.

But what does the science say? 

When you have a tough session, your muscles sustain tiny amounts of micro-damage. This “trauma” sparks inflammation similar to what happens after an acute injury (like a sprained ankle). The rush of inflammatory cells to the site of “damage” help kick start recovery by first eliminating damaged cells.

If you comb through the research on the use of ice after intense workouts, the main finding is that ice baths decrease your perception of muscle soreness by changing how your body senses pain. 1,2

As far as the effect of ice baths after training, on performance on your next session is split. Some studies show a 5 to 10 minute plunge can assist with performance during the next training session, some say it has no effect, and a few studies even say it can be detrimental. 3

Occasional use of an ice bath may assist some athletes when they need to quickly recover from their performance between same day training sessions and competitions. However, in the long term, regular use should be cautioned as the continued use of ice can be harmful on the natural adaptation process for developing muscle strength and hypertrophy. 

Muscle soreness and muscle fatigue are not the same thing. While you may feel less soreness after icing, you’re not necessarily recovering any faster physiologically. Remember there is a reason for soreness. It is a normal reaction to intense training just like the inflammation cycle is to injury.

Multiple research articles have shown that ice will actually interfere with the normal adaptive response to exercise that helps us recover and gain strength. A quote from one research article published in the Journal of Strength and Conditioning Research, “The data suggest that topical cooling, a commonly used clinical intervention, seems to not improve but rather delay recovery from eccentric exercise-induced muscle damage.” 4

Unless you’re looking for that instantaneous bounce-back the day of a competition, you should be very cautious of the long-term effects of ice on recovery. When you really take time to look at the science, using ice after a workout has the potential in the long term to stunt the process for muscle growth and strength gains.

I recommend using an active recovery approach. This can involve going for a short 10-minute walk, performing a light workout of bodyweight squats, or even going for a swim or a bike ride (basically getting off the couch and doing any non-fatiguing exercise that gets you moving and your blood pumping). 

If you’re extremely sore the day after an intense workout, I recommended performing a few minutes of soft tissue mobilisation. A few minutes of rolling on a foam roller or small ball (like a lacrosse or tennis ball) can significantly reduce delayed onset muscle soreness. 5

References

1. Crwother F, Sealey R, Crowe M, et al. Influence of recovery strategies upon performance and perceptions following fatiguing exercise: a randomized controlled trial. BMC Sports Science, Medicine and Rehabilitation. 2017;9(25):6-9

2. Leeder J, Gissane C, Van Someren KA, Gregson W, et al. Cold water immersion and recovery from strenuous exercise: a meta-analysis. Br J Sports Med. 2011;46:233-240

3. Versey NG, Halson SL, Dawson BT. Water immersion recovery for athletes: effect on exercise performance and practical recommendations. Sports Med. 2013;43:1101-1130

4. Tseng CY, Lee JP, Tsai YS, Lee SD, et al. Topical cooling (icing) delays recovery from eccentric exercise-induced muscle damage. J Strength Cond Res. 2013;27(5):1354-61.

5. Beardsley C, Skarabot J. Effects of self-myofascial release: a systematic review. J Bodyw Mov Ther. 2015;19(4):747-58