Every athlete can relate to feeling sore muscles, aches and pains associated with sport. Some mornings, it is difficult getting out of bed, and another day of practice seems nearly impossible.

Strenuous activity such as lifting weights or team practices may cause anything from back tightness to bruises to muscle injury. In addition to seeking professional medical attention from a physician or athletic trainer, athletes and parents should be prepared with tools that can aid in recovery and minimize performance deficits in the presence of these problems.

Cold therapy, also known as cryotherapy, is a tool that can help decrease pain, inflammation and swelling. Cryotherapy is used in the form of ice packs, cold tubs and manufactured cold therapy units.

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What does ice do?

Athletes have used Cryotherapy for decades to treat a wide variety of injuries and ailments.

For minor injuries, they use ice to decrease inflammation and decrease pain. Inflammation can lead to further damage of the injured area if not managed properly. Ice decreases unnecessary inflammation and aides in the recovery process.

The use of ice for pain reduction is important for maintaining or restoring function and performance. Athletes can accelerate recovery time when they maintain normal function within the first few days of an injury. Our athletic training staff for the Denver Broncos continues to see the benefits of regular icing initially after an injury and throughout the healing process.

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How do I use ice?

You can place ice bags, cold tubs, chemical packs and cold sleeves over the area of pain or injury and, if necessary, wrap to hold in place. There are many commercial ice packs available, and although most work well, a simple plastic bag with ice inside along with an elastic wrap can also do the trick.

Be sure to exercise caution with any chemical cold packs to prevent damage to the skin. Always have a layer of fabric – such as a towel or pillow case – between the skin and the cold pack.

Apply ice for 20 minutes with one hour between each application to the same area. The timing of cryotherapy is important. Applying ice soon after strenuous activities such as games, practices, weight lifting or rehabilitative exercises is a good routine. Athletes who are diligent and maximize their opportunities with cryotherapy typically notice the best results.

Recovery is important for athletes of any level. Cryotherapy continues to be an important element of recovery methods the Denver Broncos use on a daily basis. Apply a few of these techniques to your routine to maximize your recovery during your season.

Mike Sundeen, a member of the Professional Football Athletic Trainers Society, is an assistant athletic trainer with the Denver Broncos. He graduated from the University of Northern Colorado’s athletic training program in 2010. He then went on to obtain his master’s degree at the University of Connecticut while doing his master’s thesis research on heat and hydration with the Korey Stringer Institute.

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