I heard that Ice Baths help with recovery. I would like to incorporate this into my training. Anyone know how it’s done or if it even works at all?
Thanks.
Yes it DEFINITELY works. Try it after speed sessions. IF you are worried about shin splints or have chronic shin splint problems try using the old ice trash can or ice on the lower legs after all workouts.
K ice baths i find are great after a speed/weight workout.reduces inflammation.i would usually soak for 15-20mins.depending on the weather if its warm outside i would go straight in cold but in the winter time i would initially soak in luke warm and gently reduce the tempo to the required temp.there is nothing worse than getting that initial shock when stepping into a cold tub.
the GB olympic squad would soak in a wheelie bin filled with ice after every race during the 1996 olympics and it worked great
True I heard that ice baths/ cooling off at the pool was huge during the 96 olympics. I would keep the time down on the ice baths though.
I would keep them higher then 15 minutes.
I go 15 minutes on speed days only.
Being a masters sprinter, I look for any edge and or recovery method that works, and I have used ice baths for a year now and believe it is one big reason for not getting injured, however, 15 minutes? Man, I’m a wimp, can barely make 5 minutes on some days, water temp is around 53 degrees, brrrr.
After 5 minutes it gets easy…You can’t feel anything then.
I’ll try to increase time MJ, mind over matter, right?
Put a towel over you shoulders and pull on the towel and keep your head down. And chewing gum also helps.
Thats how i deal with the first 5 minutes!
What about vasodilation that occurs after vasoconsriction with the use of cryotherapy? With superficial tissue this may occur after several minutes; with deep tissue after 10-15 minutes.
sorry Richard but what exactly does vasodilation and vasoconstriction mean?
Is it the action of increased bloodflow to compensate?
I have used really cold baths now for some time initialy in the beggining for only 3-5 min, but know I dont feel I get the same effect (recovery of the tissue) unless Im in for at least 15-20 min.
What gum Quick? Sugar free or bubalicious?
keep doing it it AJ.
Clemson,
Nicorette… i am trying to cut down on my smoking its really affecting my training. But what the heck right, i still manage ot run sub 22’s and sub 50’s in the quarter. Imagine if i had clean lungs.
Just kidding!!! i dont smoke!!! lol. hahaha i had you guys going.
No but seriosuly i usually chew trident, orbit or winterfresh.
a-j, vasodilation means opening of blood vessels and vasoconstriction means closing. We obviously do not want vasodilation when inflammation is of concern.
So Richard, with that in mind when the body is treated with “cold” at a certain point it will dilate the blood vessels and increase bloodflow (not good for inflamation). So then why do we do it? (I mean we are told to “ice” for that long when we are injured, so is this infact causing more problems).
Obviously this action is good when the inflamation is no-longer a problem and it increases the healing process!
If we do intentialy increase inflamation what would happen? (after all inflamation is the bodys own healing process).
I wrote an article on ice baths called “Mr Freeze” on my site…I guess I will have to add more to article to explain the myths.
Clemson,
In your Mr. Freeze article you suggest waiting 2-3 hours post-workout to use ice baths. How about the collegiate athlete that has access to the training room for only 30 minutes after practice ends? Is it still beneficial to use cold water submersion so shortly after a session has concluded?
What NCAA rule limits the use of the training room time? I am not familiar with that rule…if so, I was breaking it all the time! Any college coaches care to explain this rule?
Perhaps the training room closes Clemson. I don’t think he was implying a rule against it. There are certain times that I can use the weightroom and our training room closes at noon.