Cold Water Bath after an intense exercise... Usefull or not.. Explained...

5 posts | Original | Recent
 
Image_thumb
34 Posts
Aug 2, 2014 9:56am
via Android

Ever wondered what can help u more.. a hot steam bath or a cold icy one?..... The ANSWER is slightly tricky for some people but the truth is that... a 10 to 15 min of cold water immersion can really help u recover faster... Wondering how??... Lets see...
This was what i found on wiki.. (Ice bath therapy did not become popular until 2002, when marathon runner Paula Radcliffe won the championship in Europe and attributed her victory to its use. She reportedly said "It's absolute agony, and I dread it, but it allows my body to recover so much more quickly.").... And i found many more example of people telling about its efficacy.. So i going deep in the subject, I went through many research papers and found that its really TRUE.... Researchs were done on soccer players, marathon runners and on other athletes... And all with the same conclusion...
*****COLD WATER IMMERSION helps to DECREASE the muscle SORENESS and decrease the recovery time leading to faster healing of muscles******....
But how does this happens.. Lets see into that...
Many theories have been put forward of which this theory is most accepted one-... Sudden cooling trigers the body to pull all the blood from the periphery(skin and muscles) to the core of body(heart, kidney, brain, liver, lungs)... What this does is that.. it clears the blood of all the damaging toxins(cytokines, c-reactive proteins, etc) and also oxygenate the blood(more bood supplied to lungs) .. So after the bath this clear and oxygen rich blood is pumped into the muscles which helps in muscle recovery and decrease chances of muscle soreness.....
Now that we know how this works lets see how can one fully benefit from this therapy and how its done......
Researchers have found that 10 to 15 min of immersion is sufficient... A research was done on temperature... And no significant change in results were seen below temperature of 20°C.... So a cold bath in tub below 20 degrees is sufficient...
.
***What NOT to do***
Dont stay in water for more than 15 min.. Otherwise hypothermia may set in which is pretty dangerous....
ALSO NOTE..
The therapy can be very dangerous for thyroid, heart and repiratory patients... So i strongly suggest them not to try this.. Or otherwise consult your doctor..
..
Thats it for now..
Enjoy exercise and healthy body...
U can see my other topics for more..
Any queries then do ask me..
For more updates.. do FOLLOW me...

Image_thumb
37 Posts
Aug 2, 2014 10:41am
via Android

Don't you think it's also possible that the cold water decreases the activation of nozizeptors in the muscle tissue and also thightens the vessels surrounding the microtraumas? So smaller oedemas are forming in the muscles which cause the stiffness and pain? I think it's more like the same reason we cool haematomas. Though the process is not yet well understood so it works possibly both ways. I really despise cold water so I will stay with hot showers and sauna after workouts :) Thank you for looking into this topic :)

Image_thumb
34 Posts
Aug 2, 2014 10:48am
via Android

@ vena...  Ya there were many theories contradicting to effect of cold water bath... But all the researchs was in favour of this therapy..  But anyways..  Everyone have their own theories on this topic.... :).. Maybe we will get something in the future.. For now its true that cold therapy helps..

Image_thumb
37 Posts
Aug 2, 2014 11:13am
via Android

I never said that I wouldn't work. I simply suggested that there could be more than one reason for the effects of this treatment and now you got me curious. Unfortunately I didn't find any papers on pub med or ncbi supporting this. All the recent studies (Glasgow Pd, et al.(2014), Hassan ES (2011), Howatson et.al (2009) and Goodall S et.al (2008)) didn't find any significantly enhance in recovery. They saw some benefits but they also saw it in treatment with warm water.
I hope you don't see this post as offence. I simply trying to discuss in a friendly and scientific open way. :) There are always people who are critically trying to understand how the world works but this is also how scientific research works

Image_thumb
34 Posts
Aug 2, 2014 11:25am
via Android

@Vena...  Ya thats true...  We are here to help others...  Its great effort to find all the researches.. U can actually go through some of them..

http://www.ncbi.nlm.nih.gov/pubmed/21170794

http://www.ncbi.nlm.nih.gov/pubmed/17654228

http://www.ncbi.nlm.nih.gov/pubmed/19308790

http://www.ncbi.nlm.nih.gov/pubmed/23743793

http://www.ncbi.nlm.nih.gov/pubmed/21716151

http://www.ncbi.nlm.nih.gov/pubmed/21077001
....
..
.
.
I am always happy to help..  Its good to see people challenging my hard efforts... ...
And do follow me..  Its an appreciation for me..

02 Aug
Thank you! I will look at these papers :) after my work out :D and keep up your good work :)
Reply


Workout_trainer_icon Workout_trainer_logo_184x72

Follow along workouts & programs on your phone or tablet.

Wt_iphone_featured_68x134 Wt_ipad_do_workout_171x134

Download_app_store_ios Download_google_play_android_172x51