What is the use of soaking your feet in ice after a long run

Soaking your feet in ice cubes (water) can constrict local blood vessels, reduce inflammation, and play a role in reducing swelling and relieving pain. The hot compress is often used for more than 3 days of falls, sprains, or boils or carbuncles and other diseases, at this time the use of hot compresses can promote local blood circulation, conducive to congestion absorption, inflammation dissipation.

Cold compresses can be applied directly with ice packs, or with towels soaked in cold water or plastic bags filled with cold water, but the temperature should not be lower than 15°C to avoid frostbite. Boric acid or salt can be added to cold water under the guidance of a doctor, and a solution in a moderate proportion can be prepared and then cold compressed, but boric acid is toxic and children should avoid using it as much as possible. If there is an abrasion or ** breakage, you need to wrap the wound with gauze and then apply a cold compress.

The cold compress time of the wet towel should not be too long, so as not to cause ulceration and erosion, and it should be taken away and rested for a period of time after 2-4 hours of cold compress, and then applied after drying. Keep cotton balls or towels moist at all times during the cold compress.

After long-distance running, the blood circulation is fast, the heart is overloaded, and ice can be used to cool down and restore the heart's normal heartbeat.

Actually, you don't have to get such a high score. I'll answer even if it's 0, but your score puts me under a lot of pressure. After running, your feet will swell. You get the rest.

Slows down blood circulation in the legs so that they return to normal as soon as possible.

Relieves fatigue (there are capillary rupture theory and lactate HL accumulation theory in the exercise fatigue theory).

It has the effect of relieving fatigue. It can also relieve pain and reduce swelling.

It is best not to soak your feet in cold water, the body is in a state of heat after running, if you suddenly encounter cold water, the blood will contract, which is not conducive to your health.

After general running activities, soaking your feet in hot water in time can promote blood circulation and effectively improve symptoms.

Timely self-conditioning can improve symptoms, it is recommended to soak your feet in hot water, with the method of massage**, which is conducive to proper health.

I wish you good health.

Yes, especially after a long run, it can constrict the capillaries in the feet, reducing edema and pain. You can also apply a cold compress to your knees and avoid running your knees. It should be noted that the cold compress should not exceed 20 minutes.

Soaking your feet in cold water may be good for you, but it is not good in all cases, so distinguish between different situations and decide whether to soak your feet in cold water or not.

Soaking your feet in cold water is equivalent to applying ice. Ice is very important for sports injuries and is one of the most essential methods.

The main principles are as follows:

1. Analgesia: reduce and slow down the release of histamine and reduce the sensitivity of tissues to pain. Physiologically, when the temperature drops to 20 degrees, the muscle spindle reflex of the skeletal muscles will be inhibited, the muscle tone will be weakened, and the nerve conduction of pain will also be slowed down or blocked (as low as 10 degrees), producing an effective analgesic effect.

2. Swelling: Ice compress reduces local vasoconstriction and blood circulation, thereby reducing the metabolic rate of tissues, reducing the exudation and swelling of microcirculation and surrounding tissues;

Reduces vascular endothelium.

the role of cells and the formation of thrombosis; Reduces the release of oxygen free radicals and so on, thus increasing the effect of reducing swelling.

3. Prevent follow-up injury: low temperature will strengthen collagen fibers (tendons, ligaments, cartilage, etc.), the human body is not completed at once by sports injuries, and it can be slowly aggravated after a period of time after injury, and ice can prevent subsequent injuries.

Studies have also shown that in the first 24 hours after trauma, microcirculatory disorders and their secondary tissue damage response are not significant. Ice.

Apply as soon as possible and over a period of time.

Do you have to apply ice after running?

Not necessarily, ice is only suitable for acute non-traumatic injuries such as sprains, strains, etc., and is generally not used for "delayed myalgia" caused by muscle fatigue.

Muscle soreness that generally occurs after 24 hours after a workout is called in sports medicine"Delayed onset muscle soreness"。The soreness peaks 24-72 hours after the workout and is largely gone after 5-7 days. In addition to soreness, there is muscle stiffness, which can only be tender, and in severe cases, the muscles are swollen and hindered by movement.

Delayed muscle soreness can occur in any skeletal muscle after intense exercise, especially after long-distance running. Long-distance runners may have pain in the anterior extensor and posterior flexors of the hips, thighs, and calves, especially at the distal muscles and tendon junctions. After exercising a lot in the hot summer, in addition to muscle pain, symptoms such as dehydration, low calcium, and low protein can also occur.

The exact cause of this muscle soreness is not fully understood. It is thought that the occurrence of this delayed muscle pain is related to muscle fatigue and lactate accumulation. The main way to reduce this pain is to speed up the local blood circulation and expel the harmful waste products (mainly lactic acid) produced by the muscles as soon as possible.

Ice (soaking feet in cold water) will reduce blood circulation in the feet and calves - walking the calves are one of the most prone areas to have delayed muscle pain, thus hindering the elimination of lactic acid and not conducive to recovery.

Hello: Generally, after running, it is not recommended to soak your feet in cold water! It is recommended to soak your feet in hot water, which can promote blood circulation. Combined with the massage of Yongquan acupoint, the effect is better.

Have a great day!

From the perspective of health care, washing your face with cold water, brushing your teeth with warm water, and soaking your feet in hot water are the most appropriate. Therefore, under normal circumstances, soaking your feet in hot water is the most beneficial way for your body. Cold water compress is mainly used locally for sprains, acute swelling to stop internal bleeding.