Ice baths for athletes - all you need to know.
Cryotherapy is a technique where the body is exposed to extremely cold temperatures for several minutes.It has been a favored way for athletes to recuperate.Not sure?Take a cold plunge if you read more about the benefits.
Many pieces of advice around ice baths are conflicting.If you think it will help, research shows it does.
Moderation is a factor in the effectiveness of ice baths, with more exposure to the baths showing the effect has diminishing returns if done too often.
When you need to go again soon after the hardest training or competitive sessions, the ice bath can be a lifesaver.
I like to ice bathe after a hard run for about 15 minutes or longer depending on how cold the bath is.Ice baths are a great way to get your core temp down after a hard workout.If I can, I will try to ice bathe right after the run and then take a warm salt bath later in the evening.
Doing it this way makes the ice bath a reward and something to aim for and earn after you give it your all.
You will need a bath or tub for this to work.If you don't have one, you can buy a child-size pool which will have the same effect as a large bin.
You should fill your bath with ice.Some experts say you should just use ice in the bath, while others say having water and ice at a ratio of 3:1 is better for covering the whole body.
The way we recommend is based on two factors, how much of your body will be submerged in the ice and sheer practicality.The amount of time you spend in the bath is based on what you focused on in training.If you are a runner, you may think it is just the legs and feet that need to be submerged, but often hips and the back also provide areas of soreness after long runs, and so a whole body bath makes sense.
The second factor of practicality is what makes sense.The 3:1 water to ice ratio makes sense for most people because they don't have easy access to enough ice to fill a bath tub.
The water turns to ice.The water should be around 10 degrees Celsius.It usually takes 10 minutes to achieve this if you use 3:1 water to ice ration or just ice in the tub.It is time to let the healing water do its thing when it is set.
The ideal starting point is 10 degrees Celsius / 50 degrees Fahrenheit.
Start with the water around 50 degrees if you are having trouble getting in.The hardest part is the first four seconds.It's all about doing it.
As soon as you jump in, you will be asking this question.15 minutes is the magic number.This is the best time to get the most out of the cold treatment.The effects are reduced after 15 minutes.
1.Many people get in one toe at a time.It doesn't help as much as you want it to.Understand that you are going to have a few minutes of pain, and then your body will get used to it and you will forget you're in there!
2.If you are doing an ice bath at home, make sure you get it to a good temperature.You will not get the right benefits if it is too warm.Knowing that you are in the right temperature can have a positive effect on your mindset.
3.Ice bath slippers, which are made of wetsuit material and help keep your feet warmer, are recommended if you plan to be a serial ice bath taker.
4.I try to be the toughest person in the ice bath, even if I am alone, because I want to make it a mental training exercise.I have turned into someone who looks forward to icing.
You can stand the cold and have made it in.Now what?There is one thing you should keep in mind as you count down the 15 minutes you need in there, and that is breathing.
Most people begin to take shallow, fast breaths when they enter the tub due to the shock and panic.The opposite is actually what you want to do, deep inhales to allow more oxygen into the lungs to be moved around the body.The cold encourages blood to flow faster inside the muscles and helps bring the repairing elements to those tears from your training or run, so deeper, constant breathing is the aim of the game.If you are a guide, hold for 2, then out for 7 seconds to find a good rhythm in the bath.
The back of the knees and arm pits are where professional sports people put their hands to help them last in the bath.If you put your hands there, it will help you fight through the pain.
The more time you spend in the bath, the more numb your body will become, which can lead to a loss of immediate strength, especially if this is your first time.It is recommended that you have someone nearby with you the first few times you jump in to ice bathing at home, so there is someone to distract you should you need it.
Due to the fact that the bath is above freezing point and lasts for 15 minutes or less, it's not likely that people will think about ice baths.Listen to your body and go with what feels right.
15 minutes is done by the buzzer.Don't rush out, but instead take your time, dry off or have a warm shower to help with the numbness of your ice bath.If you feel chilled, a warm tea or coffee can help speed up the process of getting back to normal.
People like ice baths.They see them as a reward for hard work, and a way to head out there again sooner than later.It is always a challenge for others to jump in to frozen water.