To Ice or Heat, That is the Question

Photo Courtesy: Instagram, @ryanlochte

By McKenna Ehrmantraut, Swimming World College Intern.

For years, trainers, athletes and coaches have been debating the effects of applying ice versus heat to injuries and the everyday aches and pains associated with intense training. Do the ice whirlpools really help cure sore muscles, or would it be more beneficial to apply a prolonged heat? Does applying heat for an hour outweigh a quick 15 minutes of icing a shoulder?

Here are some current facts about the benefits and drawbacks of using ice, heat or a combination of the two as a competitive swimmer.

Photo Courtesy: twitter.com/missyfranklin

Ice

For most swimmers, as they age up and adopt a more rigorous training schedule, ice becomes their best friend. It starts with a casual bag of ice during a big meet and gradually increases to ice baths and leaving practice looking twice your size with ice on both shoulders, a knee and maybe a hand from whacking the lane line. But, what exactly is it that ice does? Ice’s main benefits are to numb muscle soreness and reduce inflammation by decreasing the blood flow. By reducing the blood flow, the rate of inflammation slows and reduces the risk of swelling and tissue damage.

It’s best to use ice directly after an intense practice or a big meet. Many swimmers use ice in-between races, or before practice to help with the twinge in their joints, but this can significantly reduce muscle strength, power and fine motor coordination. Stay away from ice in before or during a practice or meet and make sure to never apply ice directly to the skin due to the risk of an ice burn.

Forms of Icing

Ice packs: Ice packs, both one-time and reusable, can be bought and stored in the freezer until ready for use or you can make your own. A bag of frozen vegetables (frozen peas and corn work well) is always a great option as well.
Ice baths: Ice baths can be painful, but only last 15-20 minutes, and if you’re lucky, your trainers may put fun water toys in the whirl pool.

Icing has been proven to help those swimmers who are highly competitive in the midst of their seasons but many studies warn icing regiments are not suited for young swimmers or those not exercising at an intense level.

Photo Courtesy: University of Albany

Heat

Applying heat to an injury – whether it’s in a heated whirlpool, a scented bubble bath or with a heating pad – can be incredibly relaxing. Heating an injury promotes blood flow that can help eliminate the build-up of lactic acid waste and helps to relax the muscles. Heating can also calm you down emotionally, which helps both in the pool and out.

Studies have shown that moist heat acts more effectively than dry, but both need to be applied for a prolonged amount of time. It is suggested that moist heat should surround the injury or sore muscles for roughly one to two hours, while dry heat can be placed on the injury for up to eight hours. Heating for longer periods of time help the heat reach and relax the deeper layers of tissue rather than just the outer layers. Heat can be applied before jumping in the pool or before a strenuous lift to relax tense muscles and is suggested to be applied a few hours after a hard practice or long meet.

Photo Courtesy: Flickr

Forms of Heating:

Heating pads: Heating pads are easy to purchase and can be used on the couch at home or during a study hour in the library.
Baths and heating pools: Baths are the perfect way to relax both your muscles and your mind while the heating pools in the trainers room are good for loosening a sprain or stiff muscles before going to a practice.
Single-Use Heating Patches/Wraps: These heating devices can be applied like athletic tape and are convenient to bring with to swim meets; however, they don’t provide deep penetrating heat.

Alternating Between Ice and Heat

Photo Courtesy: hungarianambiance.com

The effects of alternating between ice and heat are still in need of additional research. What researchers do know is that it helps to reduce exercise-induced muscle pain. When ice is applied to the injury, the blood vessels contract, meaning that circulation is reduced and the pain decreases. Removing the ice causes the vessels to expand and overcompensate, but when heat is added, the circulation improves and the incoming flow of blood brings nutrients to help the injured tissues heal. Again, this method is still being researched, and there is no definite answer to whether or not this technique is more or less effective then just applying ice or heat individually.

In conclusion, there is still much debate on the “best” way to quickly heal sore muscles, but overall, it seems that icing directly after a practice or meet and applying heat both before and hours after a practice or meet is the way to go. Of course it is important to consult with your coach or trainer about sore muscles or injuries before starting any treatment regimen.

For more information about the effects of icing and heating, check out this article.

All research is conducted by the author and do not necessarily reflect the views of Swimming World Magazine nor its staff.

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Magnus Klæboe Nordgård

5 years ago

Una enda bedre svar på det du lurte på 🙂

Una Othelie Hanssen

5 years ago

Reply to Magnus Klæboe Nordgård

Ja, forstod det bedre nu?

Addison

5 years ago

Reply to Magnus Klæboe Nordgård

Thanks

Amar Hossam

5 years ago

Rola Hosny read it carefully

Charlie

5 years ago

Hot bubble baths rule!