Should you ice your muscles after a workout - or let them burn?

Cold therapy is one of the most popular recovery tools used by athletes - but does it actually help after a workout?

And is there a risk of doing more harm than good, especially if your goal is to build muscle? This article can help you.

Read on for an explainer of cold therapy, the benefits, and guidance on when you should use it.

What Is Cold Therapy?

Cold therapy refers to reducing tissue temperature through ice packs, ice baths, cryotherapy chambers, or even cold showers. The goal is to reduce inflammation, relieve pain, and speed up recovery.

The Benefits:

Reduces Inflammation: Cold helps restrict blood flow, which can lower swelling in joints and muscles.

Numbs Pain: Useful after intense matches, injuries, or high-volume days.

Mental Refresh: Some athletes use it to 'reset' mentally post-match or during heavy training blocks.

The Controversy:

Newer studies suggest cold therapy immediately after strength training may blunt muscle growth. Inflammation is part of the adaptation process - suppressing it too soon might interfere with gains.

So When Should You Use It?

Use cold therapy when:

You’re in a tournament or competition phase and need fast recovery, not muscle gain.

You’re injured or overly sore and need to manage swelling.

You’re in-season, and performance trumps hypertrophy.

And When Shouldn't You Use It?

Avoid cold therapy right after lifting if:Your goal is muscle growth or long-term adaptation.

You’re not dealing with swelling, pain, or inflammation.

The Bottom Line:

Cold therapy is a useful tool - but like all tools, context matters. Use it strategically based on your goals. For muscle growth, give your body time to recover naturally before reaching for the ice.