It’s the medical recommendation runners get most often. Injured knee? Ice it. Sore shin? Ice it. And it really is good advice—but if you do it wrong, you could damage surrounding muscle tissues, says Joseph Dykstra, M.A., assistant athletic trainer at Calvin College in Grand Rapids, Michigan.
Icing decreases pain and inflammation and enhances healing. This guide will make icing crystal clear, so you can heal faster and get back out on the pavement.