GLEN TITHER HEALTH & FITNESS ARTICLES
Website: www.gtpersonaltrainer.co.uk
Email: glen@gtpersonaltrainer.co.uk
Ice Baths, Contrast Water Therapy & Compression Clothing
Ice Baths
As with most things, because everyone is an individual
they will react very differently to different stimuli. Therefore, because the
advantages/disadvantages of ice baths hasn’t been conclusively proven, my
advice is always to do loads of research into these types of things first, then
try them out and see if you actually feel any benefits.
In recent years post training/game ice baths have become
increasingly popular with many elite athletes and sports clubs.
Basically, intense forms of physical activity cause
micro-trauma, or tiny muscle fibre tears. This damage is what stimulates muscle
cell activity which in turn enables the muscles to repair, but repair stronger.
It is also the damage that has been linked to DOMS (delayed onset muscle
soreness); the muscle soreness you feel in the days that follow.
Standing in an ice bath (approximately 12 - 15 degrees
Celsius of ice water) immediately following an intense training session or
game, for 5 - 10 minutes, is supposed to help you recover faster, reduce
immediate muscle pain and reduce DOMS. Following your time in the ice bath, the
re-warming period will increase blood flow/circulation and improve the muscle
fibre healing process.
Contrast
Water Therapy
If you don’t fancy jumping straight into the ice bath
treatment why not start with Contrast Water Therapy.
Logistically, for the mass majority of the general
public, it’s not going to be possible to have 2 separate baths, side by side,
each filled with water of different temperatures, in which to alternate between.
The recommendations are one minute in the cold bath (10 - 15 degrees Celsius)
then two minutes in the warmer bath (35 - 40 degrees Celsius) repeated 3 - 5
times.
However, using approximately the same temperatures and
the same time frames, Contrast Temperature Showers are possible. By
constricting (cold shower) then dilating (warm shower) your blood vessels you
will flush out lactic acid and achieve a much quicker recovery.
Compression
Clothing
With so many different forms of compression clothing
available (vests, t-shirts, long sleeved tops, shorts, ¾ and full length
tights, calf tights, arm sleeves etc); and with certain compression garments
aimed at certain sports/activities, it’s hard to choose which one will benefit
you in your pursuit of your individual goal.
My advice, as with the ice baths, do loads of research
and also contact the compression clothing companies direct; let them know your
requirements and get them to recommend the exact products to suit. I did this
and found that a range designed for golfers was the best product for both my
intense gym sessions and post-training recovery, as opposed to their actual
training range.
As you can appreciate, size is of paramount importance when
it comes to compression clothing. Many companies have their own size guide/charts
which enable you to select the exact size for your height and weight. It sounds
like an obvious detail but, if the sales jargon is to be believed, these
garments are meant to: increase your circulation, provide support and constant/controlled
compression in precise areas, regulate body temperature, prevent injury and aid
recovery with the reduction in delayed onset muscle soreness. Therefore, if a
garment is too loose, or too tight, then you won’t achieve the desired benefits.
Again, everyone is an individual and as such some will
benefit from compression clothing, others won’t. However, speaking from my own
personal experience I did actually find a significant difference in my training
ability and subsequent recovery. I only wear compression full length tights
during my legs training days, and for recovery immediately following the same
legs training sessions; but find that I am able to train harder and recovered a
lot faster. I also don’t experience the same level of muscle soreness or DOMS
on the days that follow such sessions, that I normally did.
