13 Dec How to Do an Ice Bath Safely
Simple Guidelines for Post Race Ice Bath How and Why it Works The ice bath is great for recovery of microtrauma, small tears to the soft tissues that occur from training and overexertion. The ice bath causes constriction of blood vessels. As the body warms up after the ice bath, circulation increases again and flushes out waste products and jump starts the healing and repair process. Do the following: •Most sports medicine facilities and athletic training rooms keep ice baths between 54-60 degrees Fahrenheit. •Start by adding two (20 pound) bags of ice to a bath with cool running water. Once the water level is high enough to cover your legs and lower back, get in. You can add a third bag if necessary. •Wear a hat to keep head warm. •Keep time to 10 minutes. •I recommend keeping a cooler filled with adult beverages close to the tub. It can make the pain much more tolerable. •Avoid taking a hot shower after, luke warm is ok. If needed, layer up clothes to warm your body.