Ice Baths
If you are completely trashed after a workout and wanting to minimise delayed onset muscle soreness (DOMS), then this is the best time to fill the tub. Did you know an ice bath doesn't need to be a ridiculess 5 degrees Celsius or less? It needs to be approximately 15 degrees Celsius and you need to be in it for approximately 10 to 20 minutes. Any colder and it will have the opposite effect and the body will actually go into shut down mode. So ice baths in the vicinity 5 degrees are out these days. Have your ice bath as soon as possible after the workout.
It is also not just about the temperature but the actually submersion, your muscle need to be ‘squeezed’ which is what happens when there is a pressure gradient. The increased local pressure on the muscles squeezes the fluids back into the blood, and the overall pressure gradient squeezes blood from your muscles back towards your core. This increases the efficiency of your heart, allowing it to move more blood per beat and why wheelie bins are a popular choice. The advantage of an ice bath submersion is that a large area of intertwined musculature can be treated, rather than limiting the cold therapy to a concentrated area with a localised ice pack. Another study published in the Journal of Science and Medicine in Sport suggests that an ice-bath immediately following an effort, better prepares yourself for the next effort which would make sense if your competing in weekend races or events over subsequent days. There are other ways to help reduce DOMS which include compression wear (acts similar to the squeezed mentioned above), post event massage (within 2-3 hours) to help disperse lactic acid and prevent injuries, stretching to relax and lengthen muscles and a good old fashioned warm down after each session to help return your body to pre-workout state. Here's how it works: A cold compress or cold bath causes blood vessels to constrict. |
When the area becomes warm again, blood rushes
to flush out toxins quicker than if it were pumped out normally.
This is what causes a decrease in swelling and soreness.
Taking an after exercise plunge in an ice water bath is a common practice among many elite athletes, as a way to recover faster and reduce muscle pain and soreness after intense training sessions or competitions. From elite runners to nearly all professional rugby players, the ice bath is a standard practice routine. The theory behind ice baths is related the fact that intense exercise actually causes micro trauma, or tiny tears in muscle fibers. This muscle damage not only stimulates muscle cell activity and helps repair the damage and strengthen the muscles, but it is also linked with DOMS, which occurs between 24 and 72 hours after exercise. The ice bath is thought to:
Then, with re-warming, the increased blood flow speeds circulation, and in turn, improves the healing process. Although there is no current protocol regarding the ideal time and temperature for cold immersion routines, most athletes or trainers who use them recommend a water temperature between 12 to 15 degrees Celsius and immersion times of up to 20 minutes. If you are going to try cool or cold water immersion after exercise, don't overdo it. Ten to fifteen minutes immersed in 15 degree Celsius water should be enough time to get the benefit and avoid the risks. Because cold can make muscles tense and stiff, it's a good idea to fully warm up about 30 to 60 minutes later with a warm shower or a hot drink. |
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