Ice Bath? YES!
Ice Bath: Are you in?
Ice Baths have to known to reduce swelling immediately and flush the lactic acid out of the body after a tough workout. Before you endure the shivering minutes in an ice-filled tub, here are some do’s and don’ts to consider..
Do not exceed 10 minutes in the ice bath. Each person has their individual threshold
Be aware of the temperature. Ideally, the water temperature should be between 54 - 60 degrees Fahrenheit. However, cool water (temperatures between 60-75 degrees Fahrenheit) can still be beneficial for sore muscles.
Do rush to take a warm shower right after your ice bath.
Now, if this post-recovery technique is too extreme for you, there are other options. Alternate the hot and cold temperatures while in the shower after a workout will help with recovery time. You can also apply the ice pack immediately following your exercise to the affected area for at least ten minutes. The ice pack will help to decrease swelling and initiate healing. But, try not to keep the ice pack on the affected area for more than 20 minutes, you could risk pain from frostbite. You can continue to apply the ice pack during the day for at least 3-5 more times with a rest period of about 45 minutes in between in order to keep the tissue temperature low and minimize the inflammation.
As always, for sore muscles, other alternate methods of recovery include foam rolling, stretching and proper nutrition. For me, I always found relief with an ice bath after a gymnastic session or outdoor extreme workout. In my opinion, that is MY IDEAL THERAPY!