Ice Bath vs. Hot Bath (Page 2)

Here's a couple bullet points on the subject from an article by Stephen Mirarchi in the September Running Times (which I unearthed from under my couch, because I remembered it had something about ice baths in it!)

1. Good for runners because you can treat from the toes to the hips all around, all at the same time.
2. Good preventative measure.
3. Your body invokes a blood rush to overcome the cold, flushing out waste, while cold water on the outside keeps everything stabilized and contracted.
4. 12-16 C, or 54-60 F ideal temperature range, but the temperature of the bath with steadily rise once you get in. (Colder baths offer no additional benefits, and you could pass out from the shock)
5. Feel the blood rush around the six minute mark, stay in a few minutes longer, then get out. Too much time can lead to muscle tightness from chill.
6. Warm up 30-60 minutes later with a warm shower.

I tried it after my 5k, and I really thought it was far better than my usual Advil and warm bath routine.

Ice baths are the best. Back in my college football days during two-a-days the trainers used to set up treatment tanks with water and ice in the locker room after the morning practice. It was wicked cold. Only 10-15 guys used to get in, but I noticed it was all the veterans, so I gave it a try. It made a HUGE difference in how my body felt and my performance for the second practice. I little while in the bath again after the second practice also seemed to help for the next morning, but I really noticed the difference for the second practice. The only downside is now I have no one to set it all up for me, so I rarely ice bathe.

From the ChiRunning Website:

"Most coaches and physical therapists recommend an ice bath after a hard effort, because ice is great for reducing inflammation and allowing healing, oxygenated blood to get into tissues that were damaged during the run. Danny's view is that if one is focused on ChiRunning principles and implementing them well, one is less likely to induce micro-damage and thus inflammation, so the need for an inflammation-reducing ice bath is not so great. Danny's preferred recovery is therefore a hot tub, since he doesn't need the ice. "

And from the ask the expert:
Cold water (or ice) does not starve the muscles and joints of fresh nutrients; it actually encourages the process by which blood carrying waste products is circulated away and returns fresh blood to the area to promote healing faster. Cold water and ice are probably recommended for an injury; hot water for tired muscles. Inflammation is an immune response, but too much is not a good thing. That's why first aid for strains and sprains has always been to reduce inflammation and swelling to allow free circulation of fresh blood to the area. Recently there's been news that's made many food fans happy, because it's been discovered that good old olive oil (albeit the expensive, cold pressed, extra virgin kind) is a cox-1 inhibitor, meaning it is the same as non-steroidal antiinflammatory drugs, like ibuprofen or Aleve. And it tastes better.

Sorry to unearth this old thread but I wanted to share the first ice bath experience.

I had an 8 mile long run last night and I was hurting towards the end! I try to practice ChiRunning techniques but as I got tired my form deteriorated. I was pretty sore afterwards.

I bought a bag of ice and dumped it into our tub, jumped in and sat for about 8 minutes. It felt great. Warm shower after a short break. My legs feel much better than i thought they would today.


Unlike the ChiRunning guru, a lot of our techniques ARE going to lead to SOME damage, and the ice bath seems to make sense to me from a medical standpoint. I'll search the medical literature to see if there are any dual armed studies.

Since this thread has been revived, I have a question. Do you stretch before the ice bath or after? I spent the summer battling ITB and will try all preventative measures to keep it at bay.

Pam

I don't stretch after an ice bath. Seems like a bad idea stretching really cold muscles.

I usually stretch while I am waiting for the tub to fill with icy cold goodness.

It is also much harder to get in when it is 15 outside than when it is 95