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Heavy Training Schedule and Ice Baths |
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TheThorpedo
Groupie Joined: 1/30/13 Location: Canada Status: Offline Points: 102 |
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Posted: 4/24/13 at 2:51pm |
So after my leg workout yesterday (Squats , squats and more squats) I went to go down the stairs at the gym and found out that my legs didn't want to work anymore haha As a result today, As expected, I have insane amounts of lactic acid and pain in my legs. I've personally never used Ice baths before but I've heard that they can help speed up the recovery stage by constricting the vessels and squeezing out the lactic acid. Is this true? and should I use them regularily? I'm also concerned with causing injury by not properly rehabing muscles.
Cheers
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"Crush your enemies,See them driven before you and hear the lamentation of their women!"
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Ryan Stewart
Senior Member Joined: 11/15/06 Location: United States Status: Offline Points: 811 |
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I use ice baths A LOT. On a heavy throwing or lifting day nothing beats it. I feel the key to it is doing it ASAP after your done working out. Take some protein in and jump in the ice bath.
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John Gallagher- "MASS MOVES MASS"
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aaron a
Groupie Joined: 8/29/04 Location: Canada Status: Offline Points: 64 |
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It is actually not lactic acid that causes the soreness but hydrogen, the joy of sports physiology.
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alberta scottish athletic association
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Sammy68123
Senior Member Joined: 6/15/08 Location: United States Status: Offline Points: 735 |
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Teresa Merrick, Ph.D.
Bellevue, NE
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Andy Vincent
Postaholic Top 10 in the USA - '12 Joined: 9/20/09 Status: Offline Points: 1272 |
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Ice baths are good. NSAIDs are good. Contrast showers/baths are good. BCAAs are good. Stretching is good. Foam rolling is good.
Also, I've had good results from compression leggings. I have a pair of recovery tights from UA that I originally bought for my flight to Russia for a strongman contest. I've since started sleeping in them the night after a hard leg workout, or the night before a games. Many companies (UA, 2XU, Skins, etc.) make recovery specific gear, but I don't see why a cheap pair of tights wouldn't give similar results.
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Britton L
Newbie Joined: 3/18/12 Location: Knoxville, TN Status: Offline Points: 10 |
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I feel obligated to chime in on this topic due to an experience I had last summer. Last August my legs were trashed from lots of throwing and lifting. Having a game that weekend I wanted to recover as much as possible. When I played sports in college, we did ice whirlpool bathes submerged up to our shoulders all the time for recovery. So, I stopped on the way home from throwing and grabbed a couple bags of ice. I filled up the tub with ice and water. I only had my legs submerged and not any of my torso. I got the water temp too cold and stayed in too long. I ended up giving myself hypotherma. Thanks to the quick action of my wife, she kept me from going into shock and got me warm by wrapping me in blankets and driving me around in the car for an hour with the heater on full blast. I shivered violently and my teeth chattered the whole time.
The moral of the story: 1) Keep your water temp above 50 degrees 2) Don't stay in longer than 10-15 minutes 3) Submerge your torso as well as your lower half (vasoconstriction keeps chilled blood in your legs) Ice bathes work, just be careful and learn from my goofy mistake.
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Jeremy Robinson
Groupie Joined: 7/19/14 Location: Knoxville Status: Offline Points: 83 |
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Jason just told me this story Sunday. Scary stuff! Thanks for the info.
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Sean
Postaholic 9th Best in the World - 2010 Joined: 12/05/06 Location: Canada Status: Offline Points: 3759 |
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I don't think you need the temp above 50. I also don't think you need ice, per se, if the water coming out of your tap is cold enough. You DO need to pull the pin at 10-15 minutes though. But that should be more than enough for recovery.
I don't have AC so I tend to ice bath before bed. Sleep like a baby. |
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Silverback
Postaholic Plow Mule Joined: 8/29/04 Location: Alabama Status: Offline Points: 4276 |
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I iced from the inside out tonight after training w a cold beer, well it was colder than 50 and more than one.
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Mule
Sportkilt AST Sport Supplements |
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Dr. Francois
Newbie Joined: 2/11/18 Location: East Lansing, M Status: Offline Points: 3 |
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Zombie thread here, but I wanted to chime in that every locker room in my local club has a cold plunge right next to the hot tub. I think it's because of the Scandanavian influence here in Michigan (sauna followed by a jump in the icy lake), but it's an interesting feature.
Several years ago, my dad and I swam from Alcatraz to North Beach in SF. Water temp was about 58F. Air temp as we waited for the ferry on the pier was about 45F. He got brutal hypothermia and I was fine. I'm also built like a polar bear and he looks more like Shaggy from Scooby Doo.
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“We are what we pretend to be, so we must be careful about what we pretend to be.”
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DStewart
Groupie Joined: 2/28/15 Location: So Boston Status: Offline Points: 65 |
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I like a lot of ice in my ice coffee.
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