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 Many people know a way to get rid of the pain in the muscles after training as an ice bath. Professional athletes have resorted to it quite often. But we still have questions: and whether this method is suitable to us and how much it is safe?
The word science
The magazine Runner's World, yet in 2008 he wrote: Ice baths are named one of the most effective ways to compensate for the damage done during training. Immersion in cold water suppresses inflammation and fever in the muscles, as low temperatures constrict blood cells and reduced metabolic activity.
More recently, scientists have studied the results of more than 17 studies and found that ice bathing reduces muscle soreness by 20% compared to the same time, if nothing is done. This method is also recognized a little more effective than elastic bandages and stockings, as well as than jogging.
However, the method has critics. The main question that ice baths can lead to heart palpitations and as a consequence to a heart attack.
Therefore it is necessary to know how to take a bath with ice, only to get the benefits of this method, not its weaknesses.
Spa ice: how to make right?
After intense or unaccustomed exercise, after exercise with forcing their own capabilities, as a rule, there is pain in the muscles. This condition is called "delayed onset muscle soreness" (another term - DOMS). It usually takes 24 to 48 hours. Main symptoms: muscle stiffness, swelling, pain in the muscles, reducing the force.
This occurs due to mechanical damage of muscle fibers, which leads to pain and inflammation. Many people mistakenly believe that the warming your muscles, you can ease the pain and take a hot bath. But athletes to combat pain practice ice bath or ice bath. Twitter circled photo American gymnasts from the US team at the Olympic Games in London, where they take a bath after a heavy ice starts trying to recover faster.
For professional athletes baths prepared by experts, but we can benefit from their experience and make an ice bath at home.
 Terms of ice bath:
- The water temperature for the ice-bath - 10-15 degrees Celsius.
- Being in the ice bath can be five minutes. Much depends on your condition and response, some do these baths and longer, up to 20 minutes.
- The easiest way to make an ice bath - pour it into the bath cold tap water and add ice from the freezer.
- It's best to take an ice bath no later than half an hour after exercise.
- The ice bath is taken not to the whole body, that is, the entire dive is not necessary. The safest - ice bath feet, can - below the belt, and very rarely is immersed up to his chest (full immersion only after consultation with the doctor!).
Useful criticism
In order not to harm the health, it is necessary to listen to the critics and ice baths. Firstly, there are a number of experts, who can not find scientific evidence on the effects of ice baths. They think it's all about the so-called placebo effect.
Other doctors say that the matter rests solely with pain relief only on the ice bath is not necessary. It is necessary to combine several methods of pain relief, including water treatments, massage, stretching.
It is necessary to take into account the severe warning from almost all physicians: Not everyone can help an ice bath. Do not underestimate the impact of the shock on the body, which makes the immersion in cold water. The ice bath can affect the heart, blood vessels, respiratory system. Bath ice can greatly increase blood pressure and heart rate.
Even athletes use ice bath is not regular, but in a period of very heavy loads. Long-term effect of the ice bath has not been studied, so do not get carried away. Remember that during our Russian Epiphany, when the faithful bathe in the hole, there is always on duty "first" to help untrained people with a weak heart and high blood pressure. Be careful!
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