Ice Bath For Muscle Recovery

Ice baths also known as cold water immersion or cold water therapy can be an effective recovery method to flush out lactic acid diminish muscle soreness and leave athletes feeling fresh for their next training session.

Ice bath for muscle recovery.

Subsequently as the tissue warms and the increased blood flow speeds circulation the healing process is jump started. There were no differences when cold water immersion was compared to other popular recovery interventions he says. The ice bath reduced muscle soreness by about 20 he says. When your timer goes off the first thing your going to want to do is jump into a hot shower.

However while ice baths do reduce muscle soreness it only decreases the irritation by about 20. A 2018 metanalysis of 99 studies looked at the effectiveness of several recovery methods including contrast water therapy. This will kill the muscle recovery process and make the ice bath useless. However newer research has found ice baths may not be a recovery cure all for your muscles.

Ice baths or cold water immersion cwi have long been used by high level strength and power athletes to enhance recovery from high intensity matches and training sessions. Ice baths are thought to limit this reaction by constricting blood vessels which. For instance a 2019 paper published in the journal of physiology found that ice baths can hamper the. Don t speed up this process.

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 localized ice pack. The recent study suggests that the previous ideas about ice bath benefits for athletes is flawed and that there s no benefit to sore muscles. Muscle soreness is a familiar and dreaded companion for competitive athletes in training. Your body needs to gradually warm itself up producing a steady flow of oxygen to your muscles.

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