As much as it pains me to say this I feel I must share. The correlation between running long distance and higher risk of injury correlates remarkably. Although it may sound like a slight form of torture, cold water immersion, also known to others as the "ice bath" could be just what you're looking for to avoid injury or unnecessary pain.
The science behind ice baths (a form of cryotherapy) is quite interesting, just as is the reason for ice baths. As you run, or participate in any particular sport that is intense, you create small tears in your muscle fibers, a term known as microtrauma. Shocking as it may seem, this is actually what assists your muscles in becoming even stronger, once those tiny tears have recovered, that is! Sadly, as your muscles become stronger, you may contract soreness and pain, which leads to the ice bath.
The goal of cryotherapy is to rid the tissues of lactic acid, which can cause soreness, to constrict blood vessels, and to reduce swelling. Once the body is warm again, blood flow increases which increases circulation. Along with these perks comes the benefit to a more speedy recovery and feeling golden the next morning!
However, studies being conducted show that the ice bath controversy is quite immense! Basing off personal experience, I do not favor the ice bath technique in order to increase recovery time and reduce soreness. I can easily see the benefits and how athletes could find the ice bath as a form of relief, however it has only left me feeling sore and stiff the day after, which is not what I was looking for. Without proper equipment and technology to have the perfect temperature and timing for an ice bath, they can backfire and only make things worse, such as my experience!
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