Sunday, December 28, 2008

Ice baths, yay or n-n-n-no way?


I've heard it from both ends. Runner's World articles quote the benefits of ice baths from doctors that run ultramarathons and swear by them, while a blog on Complete Running shows that scientific studies have not proven any benefits from them.

The theory of the ice bath is that the cold constricts all the blood vessels to the muscles, decreasing swelling and tissue break down after a hard work out. Then when you get out of the bath and your muscles start warming up, increased blood flow to the muscles aide in recovery. Those that suffer through the ice bath actually feel they recover quicker, or are not as sore on the days following a hard work out.

As for me, I say "Yay!" Last year, as I was training for the PF Chang's marathon in January, my Ironman neighbor told me I should try standing in my swimming pool. Mind you, my pool is not heated and it was late December, so probably at 55 F. After my 20 miler last year, I tried it. Sure enough, I was not as sore the days following as I was after the 18 mile run I did a couple weeks earlier. I did this again after the marathon and I didn't even have to walk downstairs backwards the next day! The cold was unbearable for my toes, so I got smart and wore my neoprene booties.

Here's my ice bath ritual now. I fill up my tub with cold water and throw in a 2 Liter pitcher of ice. I set up a portable heater in the room, shut the door, put on the neoprene booties and wrap a towel around my shoulders (for warmth, hahah!).

Today, after the first 2 liters of ice melted, I called to my husband to get me another pitcher of ice. He threw them in, but then left the door open, letting all my warm air out of the room. I yelled out "Hey! Why'd you leave the door open?"

He answered, "So, I can hear you if you need me."

"Well, can you close it? It's kind of chilly!"

He yelled back "Of course it's chilly! You ARE sitting in a tub of ICE!!!"

(NOTE: Ice bath image from Far Gone Greetings - Greeting Cards for the addicted)

2 comments:

Pat said...

I've stood in my pool after a run too. I'm too chicken to do the ice bath yet.

Lance said...

I guess that is one advantage of running in the cold of the midwest. No ice baths as the colder weather helps the muscles. I think my muscles would have to suffer because I couldn't do an ice bath.