Cross Country and Track & Field
last updated 2/21/10
Coach Paul Armstrong
Icing is an effective way to treat a
number of injuries including sprains, pulls, bruises and
baths are very effective for leg fatigue/soreness or when you have
meets an need to increase
your bodies recuperative powers.
a) bag - A bag of ice, or frozen peas or corn may be placed on the
Do not leave it on for more than 20 minutes. You should leave
the bag off for
20 minutes, then repeat the process. You can do this cycle up
to 3 times a
session. If you use frozen corn or peas, do not let the
vegetables thaw or they
will spoil. Do not place thawed food back in the freezer.
b) massage - An ice massage may be done by freezing water in a dixie
than peeling back from the top to expose the ice. Rub the
bare ice on the area
-ice to skin- for no more than 5 minutes. Keep the ice
moving. After 5 minutes,
you should wait 20 minutes before repeating the process. You
can do this cycle
up to 3 times a session.
c) bath - In order to do an ice bath, you should fill a bath tub with
cold water near full.
Then put ice in the water. You will need lots of
it. The temperature should be 50 to
55 degrees to be most effective. Taking a cold shower will
not come close to the
value of an ice bath. Stay in the bath as long as you can
stand; up to 15 minutes.
The first couple of times you may only last a minute of two.