The Effectiveness of Various Ice Treatments on Recovery

The Effectiveness of Various Ice Treatments on Recovery and Muscle Soreness Hallie Martin

�Intro �Thesis �Studies �Results �Conclusion �References Overview

�Icing techniques �Why do people use these icing techniques? �How does muscle recovery work? Intro

�Although there is research done in the areas of ice therapy, there is very little actual evidence that ice does make a significant difference in recovery with muscle soreness after physical activity. Thesis

� 10 studies Examples: Using Recovery Modalities between Training Sessions in Elite Athletes: Does it Help? The efficacy of cryotherapy on recovery following exercise-induced muscle damage The effects of multiple cold water immersions on indices of muscle damage Cryotherapy for Treatment of Delayed Onset Muscle Soreness Studies

�International Sportmed Journal �Sports Medicine �Journal of Sports Sciences �Journal of Sports Science & Medicine �International Journal of Athletic Therapy & Training Studies

What sites I used: � SPORTDiscus � Medline � Ebsco Keywords: � Ice � Therapy � Cryotherapy � Muscle soreness � Muscle recovery � Ice immersion � Ice pack � Ice massage Conducting the research

�All of the studies that I found had to do with muscle soreness and muscle recovery after physical exercise �The studies were very similar, having the same type of set up Conducting the research

�Results indicated that studies were inconclusive on whether or not ice treatments work or not with the recovery and with muscle soreness � 8 of the 10 studies stated that more research needs to be done to conclude that ice treatments do not work � Besides the psychological effect, ice treatments still need to undergo more study Results

�From research and looking at the 10 studies, there is no proven evidence that icing muscles using ice bath, ice massage, or ice packs to aid in recovery and soreness actually works. �Psychologically, it may work, but it cannot be proven �More research needs to be conducted to be able to prove for sure the effects of ice treatments Conclusion

Ascensao, A. , Leite, M. , Rebelo, A. N. , Magalhaes, S. , & Magalhaes, J. (2011). Effects of cold water immersion on the recovery of physical performance and muscle damage following a one-off soccer match. Journal Of Sports Sciences, 29(3), 217 -225. � Barnett, A. (2006). Using Recovery Modalities between Training Sessions in Elite Athletes: Does it Help? . (2006). Sports Medicine, 36(9), 781 -796. � Burgess, T. L. , & Lambert, M. I. (2010). The efficacy of cryotherapy on recovery following exercise-induced muscle damage. International Sportmed Journal, 11(2), 258 -277. � Goodall, S. , & Howatson, G. (2008). The effects of multiple cold water immersions on indices of muscle damage. Journal Of Sports Science & Medicine, 7(2), 235 -241. � Howatson, G. , Gaze, K. , Someren, A. (2005). The efficacy of ice massage in the treatment of exercise-induced muscle damage. Scandinavian Journal of Medicine and Science In Sports, 15: 416 -422. � References

� Hume, P. A. , Cheung, K. , Maxwell, L. , & Weerapong, P. (2004). DOMS: An overview of treatment strategies. International Sportmed Journal, 5(2), 98 -118. � Ice It Up. (2007). Journal of Pure Power, 2(2), 75 -78. � Snyder, J. , Ambegaonkar, J. , Winchester, J. (2011). Cryotherapy for Treatment of Delayed Onset Muscle Soreness. International Journal of Athletic Therapy & Training. Vol. 16 Issue 4, p 28 5 p. References