The effect of cold water immersion on sports players

Soaking in an ice bath is an effective way to reduce swelling, relieve pain and cool down quickly for sports players after intense exercise.

Professional athletes have long used ice baths and most gyms are equipped with ice baths, and recently this method has also spread to recreational sports.

An ice bath is a form of therapy in which athletes soak their bodies in a cold bath of water after an intense workout session. Many studies have investigated the benefits of taking an ice bath after sports activities and confirmed the many benefits and benefits that this method offers such as reducing pain, reducing the risk of injury by speeding up recovery and allowing athletes to better prepare for the next higher-quality training session. Many athletes and sports coaches also attest to this.

Specifically, after an intense or prolonged exercise session, the body experiences an elevated body temperature, increased cardiovascular activity, and muscle tension. Inflammation from muscle tension triggers an immune response, causing blood vessels to dilate and sending an influx of immune cells to the stressed areas. This process is helpful because it helps repair injured tissue, but it can also lead to swelling and pain.

For injuries in a specific area of ​​the body, applying ice will make the blood vessels in that area smaller, helping to reduce swelling and pain. Cold also slows down the rate at which nerves transmit messages, which is another way to relieve pain.

Immersion in ice produces larger and longer changes in deep tissues and is a more effective way to simultaneously cool large muscle groups at once. Just like applying an ice pack, a cold soak reduces swelling and muscle damage by constricting blood vessels and reducing metabolic activity. This method also reduces stress on the cardiovascular system and lowers body temperature, helping to reduce fatigue.

Former England player John Terry soaks in an ice bath after his injury.

In addition, another benefit is that after the end of the ice bath, the body begins to gradually heat up, there is a amount of fresh blood returning to the body, providing nutrients and oxygen to the cells, and helping to eliminate waste. waste products of tissue decomposition process out.

"Once the skin is no longer exposed to the cold source, the underlying tissues warm up, increasing blood flow," explains Robert Gilllanders, a physical therapist and spokesperson for the American Physical Therapy Association. back faster, helping to move the by-products of cell breakdown to the lymphatic system for efficient regeneration."

Ice therapy

For localized lesions, apply an ice pack to the injured area immediately after the injury. Place a thin cloth between the skin and the ice pack to prevent frostbite. Hold the ice pack for 10-15 minutes. This may be done several times a day if pain and swelling persist.

With the ice bath method, most studies suggest submerging the body up to hip height at 10-15 degrees Celsius for 10-15 minutes. It should be done when someone is around for your safety and in case you have trouble lifting yourself out of the bath due to numbness or fatigue. After soaking in ice water for about 30-60 minutes, it is advisable to warm up with a warm bath or hot drink because cold can make muscles tense and stiff.

Note: do not apply ice to a body part or take an ice bath before running, racing, or any other exercise. The body needs to be warmed up before these activities, ice can reduce strength as well as make the body less flexible.

Only ice water should be soaked after intense training sessions or in the middle of a short break of a match to help the body recover quickly. Research shows that ice baths have no long-term effects. That's why ice baths should be avoided during the workout phase.

Research has also shown that applying ice after strength training can slow the growth of new muscles. So if your workout goal is to build strength, this won't be a good choice.

After an intense workout or race, it's important to rest, rehydrate, and eat healthy foods to help recover as quickly as possible.