“Hoowwwwwllllleeeeee,” I scream as I plunge my legs into the snow and water filled tub.
“La, la, la, la, la, la,” singing now, as my not-so-little tushie, hips and lower belly hit the water for my daily 10-15 minute Siberian soak.
“Oh, God, Oh, God, Oh, God…” I repeat almost at the top of my lungs. I know it’s not good to take the name of the Lord in vain, but really, I am praying. The water is as cold as a tub filled with two 5-gallon buckets of freezing snow. Clearly, the real thing is descriptive enough – no need for simile or metaphor here.
When I share my tried-and-true method for recovery, the response is usually incredulous.
“Whoa – what? Ice baths? But why?”
Or…
“But, what about heat? I thought heat was good for relaxation?”
Well, heat might help you relax, but it won’t help your muscles recover from a workout or training session. In fact, heat might have the reverse effect. Nope, it has to be cold.
Ice. Cold.
Are you nuts, masochistic, or both?
Why subject myself to this arctic torture? It’s not lunacy or masochism that drives me into the tub (well, okay, maybe just a touch…). Quite simply, for optimal recovery from the rigors of training, nothing beats the anti-inflammatory power of ice.
When we work out, we stress our muscles, which results in a series of micro tears. Now, these micro trauma tears are not the bad kind that must be iced — you know, the kind that keeps you on the injury list for weeks at a time. Nope. These micro tears are necessary and beneficial for increasing strength and promoting muscle growth. But, this improvement comes with price, most typically felt as DOMS – or delayed-onset muscle soreness, which can appear 24 hours after a hard workout, and last 72 hours or more.
A collection of studies have found that cold water immersion therapy can prove beneficial for recovery, reducing inflammation caused by the micro tears in the muscles. Reduced inflammation means reduced stiffness associated with DOMS and fresh legs for the next day’s training.
In a 2006 review of previously published studies of cold water therapy, Wilcock, Cronin and Hing conclude that that ice baths are likely to prove helpful for athletes who participate in “repeated bouts of exercise” (citation information can be found here).
Hmmm. Sounds like an endurance athlete to me.
More specifically, the researchers explain that ice baths may help with recovery by reducing muscle edema (swelling, inflammation), and improving blood flow. Others have found that cold therapy can held reduce heart rate and perceived exertion, but may impact performance (when the ice bath is taken an hour or so prior to exercise).
Ultimately, the researchers maintain that more research is needed to be conclusive, since some studies are conflicted regarding how effective this therapy is. Given how the scientific method works, I understand the tentative conclusion. However, I don’t need more tests that, quite frankly, cannot mimic natural experiences of training and recovery.
I know that ice baths – or even cold water baths – help me recover more quickly. How? Because I know how I feel xenical when I do and when I don’t take them, especially after hard efforts. My anecdotal studies are conclusive: I have fresher, more rested legs the next day when I take an ice bath, as compared to when I don’t. These soaks become especially important when I have a 7 hour bike ride on Saturday, to be followed by a 3 hour run on Sunday. You bet I’ll be taking an ice bath in between those efforts!
Tips for making the most of your Siberian Soaks
- Don’t ease in – go for the plunge. This is like tearing off a bandaid. Easing in slowly only makes it worse. I find that plunging into the tub is the best method. It only sucks for the first minute, and after that you get used to it (or your legs are numb) – either way, the remaining time is not as bad as those initial moments.
- Temperature and time matter.Too cold or too warm is not effective for recovery. Based on several of the souces I’ve consulted a bath in the 50-59F (10-15C) range seems to be adequate. And, mercifully, you don’t need much more than 10 minutes of a cold soak to make a difference. If you are feeling brave, you can submerge for up to 20 minutes for maximum effect.
- Wear warm clothing on your upper body (at least during the colder months). I hop into the tub with a hat and a warm jacket, which I hold above the water line. This limits the shivering.
- Do something. Grab the latest copy of your favorite endurance sport magazine and catch up. Or, use the time to plan your training. If you keep your mind distracted, the cold won’t seem as bad, and before you know it, 10 minutes will fly by.
- Consider contrast baths. Some athletes recommend using contrast baths, wherein you take a cold soak, followed by a warm, followed by a cold (always ending with cold). The theory is that these contrasting baths help with blood flow. I usually don’t do contrast baths on a normal day. However, if I am injured or feel susceptible to injury, I will use this method.
- Wait 30-60 minutes before taking a warm shower. While waiting, dry yourself off, put on something warm and enjoy a recovery drink or meal. Refueling those glycogen stores is another important facet of effective recovery.
- Get creative. We’ve taken cold soaks in the ocean or mountain streams (not during the winter, of course!). After races, we’ve seen people plonk themselves into ice-filled drink tubs. Usually, we will bring a few bags of ice with us to races and then rub our legs down with them if we can’t find a stream or a tub.
I realize that the prospect of a daily personal Polar Bear Plunge is not all that enticing right now. But, in just 10 minutes a day, you can have fresh legs for the following day’s sufferfest. After a few weeks, they will become part of your regular routine, and your legs will thank you for it.
Have a tried-and-true recovery method? I would love to hear about it!
Happy Training!
