Endurance Running, Swimming, Cycling – Ice Baths BRRRRR…
If you bike, run, or swim at high intensity for any period of time you may have experienced sore muscles and discomfort. Many endurance athletes are spending 15 minutes or so in an ice bath to ease the pain after a long run.
Ice baths or cold water immersion therapy constricts blood vessels and decreases metabolic activity, which reduces swelling and tissue breakdown. Once the skin is no longer in contact with the cold source, the underlying tissues warm up, causing a return of faster blood flow, which helps return the byproducts of cellular breakdown to the lymph system for efficient recycling by the body. This means that not only do you suppress inflammation but you also get rid of of the broken down tissues from the body. So ice baths reduce inflammation of tissues and joints, relieves soreness, and speeds recovery.
Ice baths require more than just 1 tray of ice. Get about 30 lbs of ice and add to water and climb in brrr, soak for 15 minutes and yes, your teeth will be chattering. Stay no longer than 15 minutes or you may cause tissue damage. Some people suggest getting into the tube in cool water and add the ice to create less of a cold shock to the body.
Another option might be to hop into a cold lake (if you are lucky to have one nearby) and stand in cold water for 15 minutes. Wrap up and drink a warm beverage while sitting in the tub. Have fun and feel great the next day!
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Looks cold… I use to play soccer and remember being barely able to walk the next day or even an hour later. I know that when I had a bad ankle injury and the orthopedist had me put my ankle in ice water and rotate to warm water back and forth… to speed recovery. I just cannot imagine sitting in ice water… the lake maybe.
Ice Bath after a long run…
If you bike, run, or swim at high intensity for any period of time you may have experienced sore muscles and discomfort. Many endurance athletes are spending 15 minutes or so in an ice bath to ease the pain after a long run….