Ice baths are currently popular, my facebook feed is full of people using cold water immersion daily for a week or two. Alternatively some use cryo-chambers or anti inflammatory tablets like Ibuprofen. So what do these cold therapies actually do for you and are you missing out?
Recovery
Research is clear that limiting inflammation post training does speed up recovery. Inflammation occurs in two phases post exercise. Primary inflammation occurs during your working sets, run or match. Primary inflammation rate is also linked to eccentric muscle contractions (slowly lowering weights or slowing down from high speed running). More eccentric training is linked to more inflammation and muscle soreness. Primary inflammation is largely unaffected by either cold therapy or ibuprofen. Secondary inflammation occurs after exercise and can be reduced with cold therapy. So great ice baths post exercise are a great idea?
Muscle Adaptation
Muscle adaptation occurs post exercise, essentially your training session has triggered a stimulus for your muscles to change. This change could be making your muscles bigger, stronger or improve your endurance capabilities. This stimulus is mostly created during the secondary inflammation phase. This means that by using cold therapy to reduce the secondary inflammation phase you are reducing your recovery time, but also reducing the positive effects that you will get from your training.
So why do athletes use cold therapy?
Not all sporting activity creates the same amount of soreness. Football and Rugby in particular have been shown to create much higher rates of soreness than other activities such as running or strength training. Also athletes in these sports have a schedule where they may be required to play 2 or more games in a week. Therefore the muscle adaptation phase is not as important as the ability to perform at a high level in the next game. Additionally in Football, Rugby or combat sports there is also the high likelihood that some form of contact injury will have occurred which cold therapy will help with.
So is it a good idea for me?
Ultimately the answer depends on why you are using the cold therapy. Some people enjoy the adrenalin rush from the sudden shock of the cold. I have friends who use it because they want to be able to run or train every day with less soreness. If you are trying to get stronger, fitter or faster just be aware that there are down sides to the use of cold therapy. In sport we direct players when to use cold therapy, this is often in busy periods.
Are there any other options for recovery?
Eat well ensuring that you are providing your muscles with Protein, Carbohydrates and some healthy fats. This does not need to be in the form of supplements as your body doesn't care if you are drinking a fancy protein powder or a glass of milk. Sleep is so important too, good quality sleep is when your body can really focus on the growth and repair of your muscles. Additionally keep moving, if I have had a long run or a heavy gym session a 20 minute walk loosens me off and slightly improves blood flow which helps remove waste products from the muscles.
Happy training!
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