Ever get that swollen feeling? Maybe your rings are a little tight, the doors in your house don't close as snug or your legs feel like they're pumping molasses through their veins. If you're like most, this often comes during the hotter and in many areas, more humid months of summer. Ahh, but what a relief it is to soak in a nice pool, maybe the ocean or a good ole' fashion Ice Bath!
I was first introduced to this concept over 10 years ago by a Physical Therapist in Southern California. At the time, I was suffering from a Piriformis overuse injury, typical cyclist issue which brings out a lot of sciatica like problems. Though I finally realized how critical seat height was (another topic), I learned a few valuable lessons in taking ice baths as an aid injuries and recovery.
Having fallen out of the practice for many years, I was recently reminded by a fellow athlete on its value. Interestingly, he was given this same advice from a massage therapist Mike Toomey, who also happens to be the husband to elite runner, Jen Toomey. So I decided to pick up the art of ice cold immersion, again.
While sitting idle, I've found nothing better to do than research its actual effectiveness. The first article I came across from The British Journal of Sports Medicine, was not setting the mood. "On one sit-to-stand test, the ice-water bath actually made things worse."
Next was an ironic finding from the BBC. I don't know why I kept coming up with UK studies, but this one, though lacking in science, suggest: "When you get into an ice bath for five to 10 minutes, the icy cold water causes your blood vessels to tighten and drains the blood out of your legs. After 10 minutes your legs feel cold and numb...[when exiting] the bath, his legs fill up with 'new' blood that invigorates his muscles with oxygen to help the cells function better."
Amongst all my findings were numerous personal accounts via blogs, message boards and athlete/coach websites. In total, I could find no conclusive evidence for or against their use (please share if you do).
So where does this leave us other than still sitting with my swim trunks on in freezing cold water. If you're up for the challenge, there are some recommendations: Sit in the tub with a pair of swim shorts or underwear and depending on the time of year, a top. Prepare some Green Tea or Coffee for a little inner warmth. Allow the water to fill gradual, ie: do not do the step in immersion. If your water temps aren't low enough or you're feeling brave, have some extra ice on hand. You're going to be sitting their for about 10min, so you better find a distraction. If you don't meditate, grab the iPod, computer (outside tub), book or have your 4 year old splash you while asking what the H$%# you're doing. Once complete, I personally grab a pair of pajamas, sweet pants or some form of lite covering.
There is no gaurantee your personal ice bath results will prove effective but I can personally admit that it is equal to if not better than most of the recovery drinks I've used of the years -- certainly more cost effective. If it doesn't work for you there's little lost other than 15min. So consider giving this a try in your weekly, monthly or injury specific routine.
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