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Do Ice Baths Accelerate the Recovery Process Post a Heavy Workout?

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Ice baths or cryotherapy are among the most common practices that athletes indulge in after a long match or heavy workout session. They are also among the most sought-after processes for helping their bodies recover from muscle inflammation and soreness after a session of extreme physical activity. 

When your body undergoes heavy physical distress, it experiences DOMS, or Delayed Onset Muscle Soreness, which is the primary reason an individual has muscle pain. To tackle this problem, one can buy portable ice bath that gives the benefits of cryotherapy right in the comfort of home. Moreover, since they are portable, one can easily carry them to the office, gym, or even while travelling to enjoy the benefits of cold therapy whenever they need to. If you want to know if it is worth investing in ice bath equipment for yourself, the following article is here for you. It guides you through the importance of having an ice bath for accelerated recovery and offers tips for perfect ice bath therapy. 

Importance of Having an Ice Bath 

Intense workouts and strength training have tremendous physical benefits but cause microtears in our muscles. These microtears in the muscles are the reason why individuals experience soreness and inflammation. 

Although microtears may sound scary, they are one of the primary goals of a good workout session because they strengthen and repair damaged muscles. Soreness and inflammation are obvious byproducts of a heavy workout. 

But how do we deal with this? One solution is to indulge in cold therapy or an ice bath. An ice bath flushes out lactic acid from the body, which accumulates when one experiences muscle soreness. Moreover, it reduces swelling and relief from tissue breakdown, thus providing relief and accelerating recovery. 

Benefits of Ice Bath

1. Reduces muscle fatigue and damage

Resistance training has numerous benefits for the body, but one downfall is muscle fatigue and damage. Fortunately, many studies have shown that an ice bath reduces muscle fatigue and damage and eases inflammation. So, cold therapy is a great choice if you are looking for prompt relief. Moreover, experts also suggest that a combination of ice baths and massages is one of the most effective solutions to tackle delayed-onset muscle soreness. 

2. Offers pain relief 

Dipping your entire body in a cold ice bath also provides temporary relief from muscle pain. You may know that icing is one of the most effective ways to provide relief from the pain caused by muscle cramps. Imagine icing the entire body when you are experiencing muscle soreness post-workout. So, by now, you can gauge an idea about why icing is still popular even after so many years. 

3. Decreases the impact of heat and humidity

Taking an ice bath also decreases the impact of heat and humidity after a workout. When you indulge in a cold dip after a long run, you tackle the adverse effects of heat and humidity inside your body. Many experts suggest that this practice reduces your body’s temperature by at least 2 degrees. 

Tips for a Perfect Ice Bath

Here are some tips for a perfect ice bath that will accelerate the recovery process: 

  • The right temperature 

The right temperature for an ice bath is between 59 and 50 degrees Fahrenheit. 

  • The right duration 

The right duration for taking an ice bath is between 10 and 15 minutes. Exceeding this may cause adverse reactions, including hypothermia. 

  • The right equipment 

Ideally, you should be using an ice bathtub that is specifically made for cold plunges for maximum impact. However, if you don’t have this equipment, you can also take a cold shower. Moreover, going for a cold swim outdoors is also a great way to experience cryotherapy. 

Conclusion 

An ice bath is a powerful tool for accelerated recovery if you indulge in a heavy workout on a daily basis. Numerous studies have proven the wonderful benefits of this practice. 

So, if you are an athlete or a heavy gym trainer, including ice baths in your recovery routine will surely help you find relief from muscle soreness and inflammation. 

Mick Pacholli

Mick created TAGG - The Alternative Gig Guide in 1979 with Helmut Katterl, the world's first real Street Magazine. He had been involved with his fathers publishing business, Toorak Times and associated publications since 1972.  Mick was also involved in Melbourne's music scene for a number of years opening venues, discovering and managing bands and providing information and support for the industry. Mick has also created a number of local festivals and is involved in not for profit and supporting local charities.        

Mick Pacholli
Mick Pachollihttps://www.tagg.com.au
Mick created TAGG - The Alternative Gig Guide in 1979 with Helmut Katterl, the world's first real Street Magazine. He had been involved with his fathers publishing business, Toorak Times and associated publications since 1972.  Mick was also involved in Melbourne's music scene for a number of years opening venues, discovering and managing bands and providing information and support for the industry. Mick has also created a number of local festivals and is involved in not for profit and supporting local charities.        
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