Ice baths or cryotherapy are coming back as the latest, trendiest form of recovery. But ice baths aren't necessarily the ideal form of recovery for everyone, and in today's article we'll cover all the pre-requisites to consider before you dive head first into this century-old phenomenon.
The idea of using cold water for muscle recovery started in Ancient Greece, as they started experimenting with the health benefits of water at different temperatures. This moved on to Ancient Rome, where soldiers sought recovery in spas, and quickly the citizens started to partake as a social outlet. As this evolved into the renaissance era, cold water started to get used to treat fevers, as well as recommended alongside exercise, mud baths and massages.
In general, ice baths are beneficial in the reduction of lactic acid (which is responsible for muscle soreness) and reducing overall inflammation. Ice baths should always take place the day of the workout, the main goal being to prevent soreness the next several days. This is also beneficial for some who suffer from chronic pain, but this demographic would benefit more from something more consistent, like EMS/TENS technology on a daily basis.
Avoid ice baths if:
- you have circulatory issues
- history of frostbite
- Raynaud's disease
- have an open wound or recent surgery
- those with heart conditions can use cryotherapy but should start slow so as to avoid a shock to their body.
Other than that, have at it. Anything longer that 10 minutes is not necessary, and if you start to feel excessive numbing then that's an indication to cut it short as well.
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Happy Healing!