Does a hot shower negate the benefits of the ice bath?
Anybody know?
And what is the ideal temp for that ice bath?
G
yes a hot shower negates the benefits of torturing yourself in the ice. you should let your body come back to temperature naturally
since the benefits are psychological…a nice warm bath should be perfect.
I have the same question. I usually hit the cold pool then get in the hot tub for a little while. It relaxes me before a long day at work. I just wonder if it is good for the muscles.
From what I have read, there is conflicting data regarding the effectiveness of ice baths for recovery.
Even the dissenting study admitted that the placebo effect might be worth it.
What do you base your opinion on?
G
Well, contrast baths - where you alternate hot and cold - end with cold. I don’t know if the hot shower “negates” the ice bath but you are better off ending with cold.
I usually shower at the gym, ice bath when I get home.
have you ever tried an ice bath? particularly after a tough run or race?
yup…and ive reviewed the literature. It has an immediate effect, but nothing that even lasts until the next day.
my legs always feel a lot better the next day if I’ve iced them.
shoulders do too, if they get to cuddle with bags of frozen veggies after I swim.
As I stated, I read that study, and though it found no real benefit, and even reported that those who took ice baths had more knee pain the next day, it did say that there could be benefits due to the placebo effect.
I know I feel better after one.
G
Here is a study showing how saunas can help endurance runners…
Scoon GS, Hopkins WG, Mayhew S, Cotter JD.
Effect of post-exercise sauna bathing on the endurance performance of competitive male runners.
J Sci Med Sport. 2007 Aug;10(4):259-62. Epub 2006 Jul 31.
The physiological adaptations to sauna bathing could enhance endurance performance. We have therefore performed a cross-over study in which six male distance runners completed 3 wk of post-training sauna bathing and 3 wk of control training, with a 3 wk washout. During the sauna period, subjects sat in a humid sauna at 89.9+/-2.0 degrees C (mean+/-standard deviation) immediately post-exercise for 31+/-5 min on 12.7+/-2.1 occasions. The performance test was a approximately 15 min treadmill run to exhaustion at the runner’s current best speed over 5 km. The test was performed on the 1st and 2nd day following completion of the sauna and control periods, and the times were averaged. Plasma, red-cell and total blood volume were measured via Evans blue dye dilution immediately prior to the first run to exhaustion for each period. Relative to control, sauna bathing increased run time to exhaustion by 32% (90% confidence limits 21-43%), which is equivalent to an enhancement of approximately 1.9% (1.3-2.4%) in an endurance time trial. Plasma and red-cell volumes increased by 7.1% (5.6-8.7%) and 3.5% (-0.8% to 8.1%) respectively, after sauna relative to control. Change in performance had high correlations with change in plasma volume (0.96, 0.76-0.99) and total blood volume (0.94, 0.66-0.99), but the correlation with change in red cell volume was unclear (0.48, -0.40 to 0.90). We conclude that 3 wk of post-exercise sauna bathing produced a worthwhile enhancement of endurance running performance, probably by increasing blood volume.
All i know is that i also feel much better after ice baths.
Very interesting.
John Boness has said he really likes hitting the hot tub after running/racing if I remember correctly.
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In real terms as far as I know there is little to no data on this, but a few years ago I worked with an international rugby sevens physiotherparist who was mad about ice baths. He emphatically pointed out that there ws absolutely NO empirical data to support what players did. I asked him about the benefits of the ice bath and heat therapy after workouts and he explained it as follows:
The ice for a period of 90-120 seconds contricts the blood flow and the cappiliraies pushing away toxins etc… then the heat expands the vessles and allows fresh oxygenated blood to enter the tissue and prmote healing. All very simple really. I have followed the ice/ heat/ ice/heat protocol since then and while I have been rarely injured I have had quick recovery times from any problems over the years. It does work- period!
I am a big believer that hot tubs after races and training are a stupid idea- Ice, Ice baby
Weeman
you should have a hot shower after an ice bath as it lets the blood vessels open and allow oxegen blood back in to your muscles
Andy
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For these “studies” that show ice baths don’t work- why would it not work- IF you use ice to lower inflammation after an injury, why wouldn’t it work to relieve inflammation or help the body before hand. Remember RICE. After IMAZ sunday- Immediate Ice then a hot bath massaging out the muscles- its wednesday and im just about ready to go. For me- it works and its not mental its physical, quicker recovery.