Is it better to ice before or after exercise?

Author: Alessandra Gulgowski  |  Last update: Monday, October 6, 2025

"Before exercise or activity, use heat to reduce joint stiffness and improve joint flexibility. After activity, use ice to reduce post-exercise discomfort." Heat and ice also have a place in between activity and exercise.

Is it better to ice before or after a workout?

Cold is superior for pain relief immediately after exercise and at 24 hours. The physicians at Carrell Clinic are committed to providing the highest standards of excellence in orthopedic care.

Is it better to ice plunge before or after a workout?

For now, a cold plunge before a workout is best for exercising in hot temperatures but could limit exercise performance if your muscles get too cold. A cold plunge after a workout can offer some recovery benefits but could limit strength gains over time.

Is pre-workout better with ice?

The Journal of Strength and Conditioning Research published a study demonstrating that pre-cooling, such as using an ice bath, helped athletes maintain peak performance in high-intensity activities with less perceived fatigue (Schlader et al., 2018).

Can we do icing before a workout?

Generally, no. It's not a good idea to ice before a workout because this can constrict much-needed blood flow and hamper your performance. The best time to ice is after a workout, however, it's not recommended to do so straight after a workout.

Cold Plunge Before or After Exercise?

When is icing most effective?

Icing is most effective within the first 48 to 72 hours after an injury. It helps minimize swelling and inflammation in this early stage. However, after the initial 2–3 days, switching to heat therapy may be more beneficial to stimulate blood flow and promote healing.

Should I ice my face before or after working out?

Exercising helps to open up all the skin pores. Therefore you must use ice after a workout to soothe the skin and reduce the open pores which can easily damage skin texture and quality. Take a few ice cubes in a cloth or napkin.

Should I ice before running?

Don't ice before your workout, as it can make muscles stiff and increase injury risk.

Should you ice before or after physical therapy?

Avoid placing your ice pack directly on the skin. Do not ice longer than 20 minutes at a time. Use a 10-20 minute on, 60-minute off rule of thumb- this allows your tissues time to warm back up thoroughly. Avoid using ice therapy before physical activity as it can increase stiffness and aggravate symptoms.

Should I have ice cream before or after workout?

It's OK to scoop your favorite ice cream into a small bowl shortly after finishing your workout. One study found that the cold treat creates an insulin surge that slows the process of protein breakdown post-exercise. Need another nudge? "One of the best times to indulge would be after a workout," says Ferguson.

Do ice plunges burn fat?

The science says yes. Immersing yourself in ice cold water does more than just give you goosebumps. Ice baths stimulate weight loss by causing your blood vessels to constrict. This process forces your body to burn fat for heat, leading to weight loss.

What is better for muscle growth, cold or hot showers?

Many experts, including the American College of Sports Medicine, recommend cold instead of heat therapy to aid muscle recovery. That might give cold showers the edge after exercise. But again, there's a lack of scientific evidence to support either option. It's best to experiment and see which you prefer.

Should I sauna before or after a workout?

In some cases, a pre-workout sauna might alleviate a little joint or muscle stiffness before exercise, but preliminary studies point to greater recovery benefits from post-exercise saunas. “Based on current research, sauna bathing is a possible tool to accelerate recovery and ease muscle soreness,” Ahokas says.

Is it better to ice plunge before or after workout?

A good strategy: Reserve cold plunges for cardio or rest days—and if you want to plunge on the same day as a resistance training session, experts like Andrew Huberman, PhD, recommend doing it beforehand or waiting at least four hours post-exercise so you don't blunt your gains.

What happens if you ice for more than 20 minutes?

Keeping ice on an injury for too long — more than 20 minutes — can cause tissue damage and injure areas of poor circulation.

Is a hot shower after a workout good?

A hot shower can provide relief by relaxing your muscle fibers and relieving tension. The warmth helps to loosen any tightness, allowing your muscles to recover and return to their optimal state. As the hot water cascades over your body, it penetrates deep into your muscles, melting away any lingering tension.

Should you ice muscles before exercise?

Whatever you do, just be sure to avoid using ice immediately prior to exercising — as this has been shown to negatively impact muscle strength and function, which can lead to reduced performance and potentially an increased risk of injury.

What is the best time of day to do physical therapy?

For some people, early morning might be the best time for therapy when they are most alert and have the highest energy. Other people might do better in the evening after work when they can wind down and focus on their therapy.

When not to use ice therapy?

Recent studies have now identified that the use of cold therapy for acute soft tissue injuries is no longer recommended, because the reduction of inflammation may also delay healing. It is now recognised that inflammation is necessary to promote healing. Swelling is desired for healing well!

How long to ice after exercise?

How soon after exercise should you ice?
  • REST (the control)
  • IMMEDIATE – 15°C Cold water immersion (CWI. Think ice bath) for 15 mins.
  • DELAYED – 15°C CWI for 15 mins 3 hours after exercise.

What should I do immediately before running?

Here are a few running warm-up techniques:
  1. Heel to butt. This pre-run stretching exercise requires bringing a heel to your butt. ...
  2. Knee to chest. Press your lower back to the ground and bring a knee to the chest area. ...
  3. Hip Rotation. ...
  4. Knee Circles. ...
  5. Forward Skip. ...
  6. Shoulder Rolls. ...
  7. Leg swings. ...
  8. Arm circles.

Does icing knees actually help?

The low temperature helps constrict the blood vessels and has an effect of reducing swelling and inflammation in the knee. It also numbs the area, which can help to relieve pain. When using ice for a knee injury, it is important to wrap the ice in a towel or cloth, so it does not come into direct contact with the skin.

How to stop face going red when exercising?

If you know you'll be exercising in a hot environment, dialing down the intensity of the exercise can also help prevent a red face, Dr. Chwalek says. And if you just aren't willing to give up your intense hot yoga classes? “Consider using a cool mist spray during exercise,” she suggests.

What is a pre-workout meal?

Best Foods to Eat Before a Workout

If you have three to four hours before your workout, go ahead and have a standard meal consisting of carbs, proteins, and fats. If you have one to two hours before your workout, go for a snack that's higher in carbs, but may include some protein.

Is it better to ice your face at night or morning?

Adding it to your morning skincare routine can get you maximum ice facial benefits, but you can also use ice cubes on your face at night to treat facial inflammation and redness. Word of Caution: Avoid submerging your face in the ice-cold water for a longer duration.

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