Icing is suitable not just for injuries, but also to support regeneration after difficult training.
If you feel a slight pain after training in certain parts of the body or you have suffered a sprain in the ankle or any other injury, immediately applying an ice pack is the best thing you can do for yourself.
Icing reduces swelling and inflammation, thus reducing pain and speeding up the healing process. Therefore, it is good to have ice or frozen gels in the freezer.
How to ice correctly?
Start icing as soon as possible and continue for 2-3 days. Do not put ice or ice gels on the skin directly, otherwise you risk frostbite. Wrap the ice or ice gel in a cloth or towel and place on the painful area. Then ice for about 15 minutes and take a break for the same time. If you are using gel bags, it is good to have more of them, so that when you use one you can use another one after your break. Finish your icing after 2-3 days. Heat will help us with the next healing process.
Ice bath.
With heavy training or match, there are more micro-cracks in the muscles (lesser injury). The ice will reduce our inflammation and at the same time improve the removal of metabolic waste products and nutrient intake, thus speeding up overall regeneration. It is best to put your whole body in the ice bath, but before you dive in, firstly take a slightly warm shower or bath. Then start adding ice to the water or make the water colder until you reach a temperature of 6-10 degrees. In such cold water you will need to last for about 5-8 minutes. After icing, gradually warm yourself in the shower with slightly warm water.
Gradually, you can incorporate this method into your training process and you will definitely feel that you are regenerating faster than before.
