R.I.C.E Rest, ice, compression, elevation. This is a common acronym you may have heard for recovery. It has been a staple in recovery and rehab for well over thirty years. However, now clinicians are rethinking the use of the ‘ice’ in r.i.c.e and if it even has any efficacy at improving recovery at all.
Reducing inflammation
Meta analyses (Broatch et al., 2018) have shown that using ice or ice baths immediately after a lifting workout reduced markers of inflammation. This might sound good at first. But when inflammation was reduced post workout, gains in muscle mass significantly decreased compared to the control group.
Inflammation after a workout
Inflammation is a good thing after a workout. When you lift a dumbbell multiple times for many sets you are creating physical damage to the muscle. This creates a response of inflammation in the muscle. The body sees inflammation as a place that needs to be repaired. A response is mounted by the body to repair this damage, thus making you bigger and stronger. When you apply ice to muscles immediately after a workout thinking it will speed recovery, you may actually be doing the opposite. When you decrease the inflammation response in the muscle with ice, you’re extinguishing potential gains.
Ice baths and endurance training
Endurance training seems to be unaffected from ice baths. You may actually even see potential gains in mitochondria (which help create energy) from ice application. An increase in mitochondria means you will be able to run faster and longer since it is the powerhouse of the cell. Runners generally do not worry about having really big muscles to begin with since it weighs them down.
Don’t be glued to traditional dogmas. Allow current scientific research to guide your exercise journey to work smarter, not harder.
If you are a person looking to gain more muscle and get toned you may want to rethink applying ice immediately after workouts.
If you are considering taking your muscle toning to another level, consider a certified personal trainer. The personal trainers at Fit Focus take a scientific approach on how best to lose fat and gain muscle while establishing a healthy lifestyle.
*This is not medical advice. See your doctor before starting any exercise programs, or progonosing muscular skeletal issues*
