Marathon Training? Recover Faster

It's marathon season in the United States and enduring a marathon is no small feat. Runners must push themselves and their bodies beyond limits few have ever considered. Training for a marathon is challenging both physically and mentally. In this article, we'll discuss the physical aspects and will defer to mental preparation for a separate article. So, how do you give your body the tools it needs to recover properly between marathon training sessions?

The Benefits of Cold Therapy

No matter what your particular area of focus, the same recovery principles apply; most high performing athletes try to incorporate some kind of cold therapy into their routine. That familiar gel pack is a widely-used tool, but with the latest advancements in technology, there are a variety of other ways to practice cold therapy. Ice baths, cold showers, cryotherapy, cold compresses and reusable wraps can help tissues heal and reduce swelling, soreness and muscle aches to get you back to training. Overall, cold therapy is great for controlling inflammation and reducing natural pain signals, allowing the athlete to keep pushing their body. (To see an extreme approach to cold therapy, see how people are using ice baths).  However, ice-cold temperatures can be shocking for the body, so if you’re looking for a gentler approach, cold showers, compression wraps and gel packs can do the job without the extreme temperatures.

The Science of Cold Therapy: How it Works

Cold lowers the temperature of the injured muscles and soft tissues, which reduces swelling and inflammation caused by any type of physical exertion. On a physiological level, cold therapy helps stimulate muscles to respond more quickly, encourages blood circulation, leads to faster recovery and minimizes muscle fatigue. It even helps muscles to heal faster due to the decrease in calcium ion diffusion, a process which can cause muscular contractions. The main theory behind cold therapy is its ability to reduce the metabolism of affected cells, lessening the amount of damage done to the body. In addition, cold therapy also acts as a natural anesthetic, numbing pain signals and directly effecting neuro-physiological responses.

The Many Types of Cold Therapy: Gel Packs, Compression Wraps and Acupressure

Gel packs and reusable compression wraps offer a convenient way to practice cold therapy, and can be used to target multiple areas of the body. Not only do these cold packs and wraps reduce swelling, but they provide a comforting level of compression which creates an even spread of cold throughout the targeted muscle group. Not only that, but it also helps the athlete to recover faster and reduce muscle soreness in a fraction of the time. Acupressure (or pointed pressure from an embedded ball is another form of therapy that is both convenient and effective. Just like with gel packs and wraps, acupressure works by numbing pain signals and stimulating the body's natural healing processes. By stimulating specific points throughout the body, pointed pressure helps to reduce inflammation and promote proper circulation.  


Marathon training requires intense dedication and commitment, and that's why it's so important to make sure you give your body the tools it needs to speed up recovery between training sessions. The benefits of gel packs, compression wraps and acupressure are all combined within Ice Winder to enhance the recovery journey for targeted muscle relief.

Meet Ice Winder, the only cold compression wrap with balls. Designed for active humans who need quick, effective relief for sore muscles and injuries while maintaining mobility. Ice Winder goes beyond a basic compression wrap with an acupressure ball and cold therapy to deliver targeted relief. Fast-track your recovery with Ice Winder. 

The information in this article should not be considered medical advice. As always, consult your healthcare professional for specific medical questions and healthcare advice.