21/02/2021
***Cryotherapy (Ice bath)***
How does it work.
The ice bath is thought to constrict blood vessels, flush waste products and reduce swelling and tissue breakdown. Subsequently, as the tissue warms and the increased blood flow speeds circulation, the healing process is jump-started.
The benefits.
*Eases aching and sore muscles
*Helps your central nervous system
*Limits the inflammatory response
*Decreases the effect of heat and humidity
*Trains your vagus nerve
Risks.
The primary risk of ice baths are to people with preexisting cardiovascular disease or high blood pressure. Hypothermia is another risk if submerged for too long.
Who should use it.
Ice baths are only effective if you go in straight after your work out. I would recommend this treatment for endurance athletes such as runners, triathletes and cyclists or anyone involved in any high endurance training or events.
What to do:
Fill your bath or container with water enough to fully cover your legs. From experience I find 3 bags of ice maximum is about the right amount. Keep your legs submerged for no more than 20 minutes, make sure you wear socks, shorts and a t shirt. Remember, it wont eliminate all soreness but if you find it hasn't really worked at all then it probably wasn't cold enough, during the bath if you start to shake uncontrollably and start to feel pain then get out, it's too cold!
What to do after.
Once you're out, warm your legs up by wrapping a blanket around them until the warmth starts to come back, then get into a warm shower.
How often.
After all high endurance activities such as long distance runs or long distance cycling.
Any questions please ask:)
