Trainer Q& A: Do Ice Baths Help With Muscle Soreness? Q: Do Ice Baths Really Help With Muscle Soreness and Recovery? A: Taking the cold plunge after a workout has become common in athletes attempting to gain a competitive edge over their opponents. Ice baths propose to reduce swelling and recovery time after a hard session leaving individuals coming back feeling fresher and less sore the next day. But, are they beneficial enough to endure the shivering water after every workout? Likely not. 1. 2 Signs You're Overtraining > > > Cold exposure following a hard workout has long been proposed as a method to reduce tissue swelling due to muscle breakdown and help decrease inflammation. Mike Reinold, head physical therapist for the Boston Red Sox, “the proposed mechanisms of this includes reducing inflammation, flushing out muscles due to constriction of blood cells, decreasing metabolic activity, and compressing the muscles through hydrostatic pressure.” Essentially, by slowing down cell processes and using water to apply light compression, ice baths help to circulate blood throughout the body and move waste products, like lactic acid, outside of the muscle. While some studies have shown these shivering minutes to be beneficial, others have reported no significant difference between those that used an ice bath post- workout and those that didn’t. According to Reinold, “Some studies have even shown an increase in delayed muscle soreness. So the use of ice baths is not clearly safe and effective.”Tips for Relieving Muscle Soreness > > > Despite the contradictory evidence, should average gym- goers forsake science to gain an extra edge? Probably not according. Most of the research has been done on athletes in exhausted or near- exhausted states after long runs or competition. Cures for Sore Muscles That Really Work > > > Most average fitness enthusiasts don't reach that level of exhaustion,” he says. However, don’t forego post- workout recovery all together. Recreational athletes can still apply these concepts to their recovery time without going to the extreme. Reinold advises athletes make use of contrast showers - essentially alternating hot and cold temperatures while in the shower after a workout - to reap similar benefits. By dilating and then constricting blood vessels, contrast showers help to flush out lactic acid and lead to a quicker recovery. Recovery Strategies for a Workout- aholic > > > Although contrast showers can be an extremely useful tool in your arsenal, don’t neglect traditional recovery tactics like foam rolling, stretching, and proper nutrition. Combined together, these strategies can decrease soreness and increase performance after a hard workout without suffering through a brutally cold ice bath. Related: 2. 5 Ways to Get Stronger Now> > > 1. Ways to Gain Muscle> > > Gym- Mistakes You Shouldn't Be Making> > > Stay in the loop with our latest and greatest expert Q& As. Sign up for our daily newsletters! The health benefits of taking a cold shower. Masterfile. When 1. Vinzenz Priessnitz was injured after a fall from his horse, he used a cold compress to heal his wounded chest. Inspired by a doe he’d seen mending an injury in a cold stream, the successful technique drew praise, and hydrotherapy was born. A detox bath is a way to help cleanse the body, relax the mind, and provide extra support to various systems of the body. There are different types of detox baths. The health benefits of taking a cold shower. When 16-year-old Vinzenz Priessnitz was injured after a fall from his horse, he used a cold compress to heal his wounded. Almost 2. 00 years later Priessnitz’s influence is still felt and people are flocking to cold plunge spas. I’m not trying to imply you’re all hot and bothered, but maybe you should consider taking a cold shower. Check out these 1. Strengthens immunity. Exposure to cold water can strengthen immunity by increasing levels of white blood cells and metabolic rate, which can reduce the odds of contracting colds, the flu and even some cancers. Improves blood circulation. Cold showers improve blood circulation, which can improve overall cardiovascular health and help prevent hypertension, hardening of the arteries and varicose veins.
Regulates the body’s temperature. Cold showers can help regulate the body’s temperature, which can activate the body’s repair systems. Stimulates weight loss. All fats are not created equal, when it comes to both what you put in your mouth and what you carry on your body. Cold showers encourage the production of energy- burning brown fat – as opposed to white fat – and can speed up your metabolism. Minimizes depression. Taking lengthy cold showers might also be dangerous, because it may put you at risk of hypothermia. Brown fat, a heat-generating fat that helps burn energy, may help you avoid obesity. YOU CAN LOSE WEIGHT without changing what you eat or doing one minute of exercise! And don’t get me wrong: Nutrition and exercise are important! Epsom Salt baths are touted for their health benefits. In this "How to article" we outline how to take an EPIC Epsom Salt bath. There is a ton of misinformation out there on the world wide web that would like people to believe that you can lose weight in a sauna. Some claim that there are.In addition to stimulating the body, cold water can also stimulate the brain; as a result, the brain’s source of “noradrenaline” (which can minimize depression) is triggered. Improves lymphatic movement. The lymphatic system plays the important role of removing waste and transporting infection- fighting white blood cells – a process that relies on the contraction of muscles. Cold showers encourage that contraction and help the lymphatic system in its circulation. Deepens breathing. Cold showers open up the lungs and enable deep breathing, which allows the body to take in more oxygen, combating fatigue. Keeps skin and hair healthy. Hot water dries out skin, hair and nails. But cold water can help tighten pores, encourage detoxification (which makes skin glow), and close cuticles (which makes hair healthier and stronger). Increases energy and well- being. Anyone who’s ever taken a cold shower knows just how invigorating it can be. A warm shower is lovely and comforting, of course, but stick with the cold water if you really want to awaken your body and mind. Increases hormone production. If you’re trying to have a baby, get your partner to start taking cold showers. Exposure to heat decreases sperm counts. Hot baths were even used as contraceptive in the 1. Even if you’re not game to go cold right away, start slow and turn down the temperature by a few degrees each time. Or you could always try cold water for the last 3.
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