The Ice Bath Challenge – Recovery

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Updated: September 3, 2014
Ice Bath 2

With everything going on with the ALS Ice Bucket Challenge I thought this would be a great time to go over a recovery tool most athletes don’t start soon enough.  The Ice Bath! Yes I said it. As most of you are dumping buckets of ice over your head for a great cause you could also be using that ice to help your body recover.

 

Benefits:

After a long workout or training session your body is fatigued.  Your body wants to recover by bringing oxygen to your muscles while removing waste products like lactic acid that were produced during your workout.  Enough of a Lactic Acid buildup is partly responsible for the soreness or muscle fatigue you will feel the next day.  The ice bath helps your body recover by restricting your vessels and decreasing the amount of swelling.  This allows the body to more efficiently remove the lactic acid from your body and bring in fresh new oxygen.

 icebath

Instructions:

1)      Find a bath or some kind of tube that can hold water and ice

2)      Fill it up making sure to that the tube doesn’t go lower than 55° F (this is very close to normal tap water)

3)      When submerging don’t let the water line go past your heart

4)      Try to stay in their 10-15 minutes (Longer then 15 minutes doesn’t increase recovery so don’t stay in longer)

 

Most of the athletes I talked to tell me that they want to train like a professional athlete but you also need to recover like one too.  I challenge you to follow the steps above in the Ice Bath Challenge after a long training session or workout and tell me you don’t feel better the next day.  There is a reason why most professional team mandate that their players jump into an ice bath after games.

 

Oh and don’t forget to donate to a great cause by clicking this link http://www.alsa.org/donate/

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