It doesn’t matter what your game is; if you love it, you are dedicated and you are training hard to be better at it.
However, if you want to keep training, you have to take steps to avoid sports injuries. A carefully planned training program will come to a screeching halt if you haven’t included a sensible recovery plan.
Delayed Onset Muscle Soreness, DOMS for short, is usually the culprit. DOMS and overuse injuries are two of the most common causes of sidelining serious athletes and weekend warriors alike. Taking an ice bath after every major workout session can help you avoid Delayed Onset Muscle Soreness.
1. Ice Baths: The DOMS Destroyer.
Muscle cells need fuel to work. The harder they work, the more they need. It has been observed that after a hard workout, lactic acid builds up in muscle tissue. Lactic acid is one of the major culprits in causing the pain, swelling and stiffness experienced one or two days after your workout (DOMS).
Recovery without an ice bath takes longer and is more uncomfortable. Lactic acid does eventually get absorbed from muscle tissue, but in the meantime, it sits there, causing stiffness and muscle pain. Using ice baths immediately after a tough workout, constricts blood vessels and muscles. This helps to flush lactic acid out sooner, reducing the chance for the dismal DOMS to set in.
2. Ice Bath vs. Ice Packs
Ice baths differ from applying ice packs to sore or injured areas because the limb is submerged completely. The ice water surrounds the entire muscle group. This enhances the muscles ability to constrict and flush out lactic acid.
Swelling associated with overuse is reduced in the entire area, not to just one “Hot Spot”. Using an ice pack requires frequent repeated treatments throughout the first 24 hours, for best results.
Taking an ice bath for 10 minutes immediately after strenuous exercise will reduce stiffness and swelling, and will help to prevent DOMS in the following days.
3. Ice Baths Get You Training Again Faster
When muscles are sore and tired, you just aren’t able to perform at peak performance. Sore and tired muscles are also at higher risk for serious injuries like strains, sprains, and ligament pulls and/or tears.
By using an ice bath to reduce swelling, inflammation, and flush out lactic acid, you are helping your body to recover faster. A quicker recovery time means more time available for training. Simply said, this means getting bigger, stronger, and faster- with less discomfort and chance of sustaining an injury.
So, what do you say, are you willing to subject yourself to10 minutes of c-c-c-c-cold to avoid sports injuries, and increase the amount, intensity and effectiveness of your training time? Remember, it’s not the pain that makes you better, it’s the dedication to your sport, the road time, the training time, and the way you recover after each session.
The COLDTUB™ is a new ice bath alternative that enables athletic trainers and medical professionals to deliver ice bath therapy consistently with almost no maintenance and upkeep. No Ice Required!