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HOT vs. COLD!
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 2009-08-07 6:50 AM |
Member 34  Florida |  Subject: HOT vs. COLD!I am winding down with my training and race day is fast approaching (Aug. 22nd). My body overall is a bit sore and achey and I want to be at 110% for the race. I have read some articles on ice baths and the benefits, but I am a little reluctant in trying. I have access to a sauna at my gym as well, but can barely make it in there for eight minutes. Which is better for overall muscle relief and sore joints? I am only doing a sprint distance and comparitively don't run as much as others on this site, but I do feel a little rough around the edges after a hard workout. Yesterday was my bike/strength day and I might have pushed it a little too far by increasing my lifting weight. I also plan on getting a massage this weekend as well to help loosen me up. |
| 2009-08-07 6:59 AM in reply to: #2333612 |
Veteran 1097 Elizabethtown, KY | Subject: RE: HOT vs. COLD! |
| 2009-08-07 7:01 AM in reply to: #2333612 |
Expert 716  | Subject: RE: HOT vs. COLD! Ice bath do work........ but they hurt!!!! |
| 2009-08-07 7:09 AM in reply to: #2333612 |
| 74 | Subject: RE: HOT vs. COLD! Ice Bath for sure. I do one after every long ride or run, it makes a huge difference for me. Once you've done it a few times, it gets easier. |
| 2009-08-07 7:15 AM in reply to: #2333612 |
Expert 1007 Hattiesburg, Mississippi | Subject: RE: HOT vs. COLD! I am NOT a doctor and would defer to any who might answer your question, but I am receiving physical therapy right now and this is what my doctor gave me concerning the hot/cold issue- "Use cold or ice and not heat over the joint in question. Heat increases blood flow and increases the ability of tissues to stretch. Heating the tissues around a sore joint will make them easier to come out of place and therefore interfere with the healing process. Cold/ice decreases blood flow and will help with inflammation while keeping things in place while you heal." When I first started they were using ice on my hip. This kept the muscle, ligaments, tendons in place as they corrected the stuff that was out of out-of-place. Now that I am on the end of the healing they use heat pads to arm the area so they can message and have me to certain stretches and strength exercises. Also the statement above goes well with the idea of 'warming up' pre-exercise and 'cooling down' post exercise. Hope this helps! |
| 2009-08-07 7:29 AM in reply to: #2333612 |
| Member 34 Florida | Subject: RE: HOT vs. COLD! Thanks for all the info. I think I am going to have to suck it up and try an ice bath tonight. I will try and do it when my wife isn't home so she doesn't hear me scream like a litttle girl! I hate cold water, but if it will make me feel better in the long run its worth a shot. |
| 2009-08-07 7:40 AM in reply to: #2333672 |
Expert 1007 Hattiesburg, Mississippi | Subject: RE: HOT vs. COLD! kmeisman - 2009-08-07 7:29 AM Thanks for all the info. I think I am going to have to suck it up and try an ice bath tonight. I will try and do it when my wife isn't home so she doesn't hear me scream like a litttle girl! I hate cold water, but if it will make me feel better in the long run its worth a shot. A few tips that have helped me with the ice bath torture session- wear fleece socks, put on a knit cap, gloves and a fleece jacket that will get wet, get in the tub, have the bag(s) of ice on the floor but within reach. start the cold water, it helps to get used to the cold, only fill the tub to over your legs, slowly add in the ice. You will be surprised how fast it will melt. Also there is no consensus as to how cold it has to be, the main issue is that it is colder than your body temp and should remain that way for about 15 minutes. In other words no need to freeze the boys off! |
| 2009-08-07 8:06 AM in reply to: #2333612 |
| Subject: RE: HOT vs. COLD! Sit in dry tub. Fill tub with cold water Pour ice in after water is up to your hips Shiver for about 10 minutes. That's the least painful way, well until you start trying to walk afterwords. Take hot shower when the tub's drained to be able to use your legs again. An ice bath only helps up to about 2-3 hours after the workout. Next day or beyond, I tend to boil my legs with epsom salts in the tub. |
| 2009-08-07 8:30 AM in reply to: #2333612 |
Expert 1158 A Husker stuck in VA | Subject: RE: HOT vs. COLD! No comment of relevance, I thought this was a Katie Perry thread. |
| 2009-08-07 8:45 AM in reply to: #2333612 |
Extreme Veteran 682 Canton, MI. via Detroit | Subject: RE: HOT vs. COLD! It seems like I'm always bass aackwards around here. I sit in the hot tub after workouts. I know, I know, cold is the right thing to do. So what harm am I doing? |
| 2009-08-07 8:50 AM in reply to: #2333813 |
| Subject: RE: HOT vs. COLD! Detroit Dan - 2009-08-07 9:45 AM It seems like I'm always bass aackwards around here. I sit in the hot tub after workouts. I know, I know, cold is the right thing to do. So what harm am I doing? Dunno, I just know when I boil my legs only after a long run the next day I'm still sore. If I do the ice bath thing, the next day my legs are back up to running again. I still hobble around that night like an old man but the next day I'm rarin' to go. |
| 2009-08-07 8:54 AM in reply to: #2333638 |
| Veteran 867 Vicksburg | Subject: RE: HOT vs. COLD! swmrgrl - 2009-08-07 7:09 AM Ice Bath for sure. I do one after every long ride or run, it makes a huge difference for me. Once you've done it a few times, it gets easier. I started using ice baths about 2 months ago after my long rides on Sat. on long runs on Sunday morning. Before that my legs always felt sluggish on the longruns, now after doing ice baths they are ready to go on Sunday morning. I just feel the tub, through a bag of ice in it and sit about 8 to 10 min. |
| 2009-08-07 9:22 AM in reply to: #2333612 |
Member 103 | Subject: RE: HOT vs. COLD! Training for my marathon I did ice baths after every run over 12 miles. It really helped with recovery. I would fill tub w/ cold water, get in, add ice as I settled in. I stayed in for 10-15mins. I often wore a sweatshirt and made hot cocoa or hot tea to drink during my bath. Sometimes during winter months I would just sit out in the snow for 10-15 mins...same thing. I would take ibuprophen after a particularly hard run for 24hrs. Blue jay is exactly right on the effects of heat and cold on the body. Heat icreases circulation so it is good for stretching and rehab, ice is good for muscle, tissue and joint injury/inflammation. Make sure you are getting good nutrition after a hard workout(protien and carbs)...this helps muscle recovery. |
| 2009-08-07 9:41 AM in reply to: #2333612 |
Veteran 126 | Subject: RE: HOT vs. COLD! Cold from what I've read and experienced. Also, on Bree Wee's blog she went to some training for uber elite athletes and did hot/cold baths back and forth. She said "ALWAYS end on COLD". Icing is uncomfortable, especially ice baths, but it gets addictive after you start noticing how significantly it helps. |
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