Don't: Ice Before You RunNumbing a body part before running can block signals to your brain that would tell you to back off. This may cause you to alter your gait, increasing injury risk.
Do: Apply Ice ASAP After a RunWhether you suffer an acute injury or have a chronic issue, ice the area as soon as you get home. When applied immediately, ice decreases swelling and initiates healing.
Diagnose those nagging trouble spots before they become serious with this handy guide.
Don't: Leave It on Too LongDon't ice for more than 20 minutes or you'll risk frostbite. If your skin looks red, it's a warning sign you're pushing it. Remove the ice once you feel numbness.
Do: Leave It on for Long Enough"If you ice less than 10 minutes, you'll cool your skin, but there will be minimal effect on underlying muscle tissue," Dykstra says. "Fifteen to 20 minutes is ideal."
Get over and prevent new injuries with this guide to the runner's body.
Don't: Call It Quits After One DayAn injury benefits from ice in the days following the trauma. But if your symptoms worsen, or if your knee has been nagging you since, uh, the Ice Age, see a doctor.
Do: Continue Icing During the DayTo maximize the benefits, ice five times a day, with at least 45 minutes in between applications. This keeps tissue temperature low to minimize inflammation.
Not able to run? Here's how to get over the biggest injury.