Just freeze it After practice

Just think the amount of money that is wasted on medical and paramedical services in india for players who fail to recover well after an intense practice session or for an important match next day. Even when the solutions are simple……even when world class athletes have adopted this practice………why can’t we……

What does the research say?

An excellent review can be read here

• Ice baths can be used as a means of recovery
• The evidence primarily suggests that physiological markers of fatigue may not be affected
• Psychological markers and perceived soreness appear to be the primary beneficiaries of ice baths.
• The lack of measured improvements in physiological measures shows more research is required to establish the reasons for the improved psychological recovery as a result
• There appears to be benefits for most types of exercise
• Recommend dosage is submersion of 1-2 minutes repeated 3-4 times and separated by 30 seconds
• Recommended water temperature is 10-12 degrees centigrade

How to prepare an ice bath

• A bath tub/ hydrotherapy pool/ a big container where u can soak you body uptill you waists
• Fill it with ice cubes and water
• Temperature should be upto 10-12 degrees ( u can test the temperature with a thermometer)
• step in and stay for 10 min . staying for longer time may induce cold induced muscle damage

few factoids….

• Initial few session will be a bit difficult
• Taking a warm bath or shower around 30 minutes to an hour later to prevent stiffness.