Recovery

I decided to write this article after yesterday's training session.  Following a grind out training session, I decided it was time to bring back an old terrible friend to help me recover in time for the next day's session.  The terrible old friend is called an Ice Bath.  Now many people look at me with a very confused and profound worried look on their faces when I mention those words.  That is the main reason I am writing this. Ice Bath's tend to get a bad reputation, and the reason that they do is because most do not understand the science behind them.  Yes, they do suck; trust me I did one last night. However, they are very beneficial.

First, let me start off by explaining what exactly an Ice Bath is for those of you who may not know.  An Ice Bath is the surrounding of entire muscle groups with ice and water to constrict blood flow, and help flush lactic acid, and swelling.  Lactic acid can contribute to DOMS (Delayed Onset Muscle Soreness).  Now something you might not have known; every time you do something strenuous (lifting weights, playing recreational sports, running, etc.) your muscle are microscopically torn.   When these tears occur to the soft tissue of your body cells they can and may rupture.  This triggers a inflammatory response within the body.

The injured area tries to protect itself by beginning to swell, this places pressure on the surround area (tissues, and nerves) causing pain and stiffness.  Cold items can be placed around the injured area causing contraction with the tissues and blood vessels. The contraction to blood vessels allows for less blood and plasma to be pushed through the area limiting fluid collection.  Limiting the amount of fluid near the injured area reduces swelling and eases discomfort.  The tears within the muscles will repair themselves and you will get bigger, faster, and stronger.

Ice Baths are really a simple way to make sure all muscle groups that are injured are equally treated.  It is really simple all you need is three to four ten pound bags of ice and bath tub or large enough tub like apparatus (I've even sat in a kiddie pool).  The athlete then sits in the tub of ice and water.

*Note to readers: Ice Baths should only last anywhere from 10-15 minutes.

Now after your next strenuous activity enjoy one of these bad boys and call me in the morning.  I bet you will feel better.