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Ice Bath

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Ingredients

Ice Bath

Nutritional information

Body Recovery
Increased blood flow
Improved Circulation

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Ice Bath

Those who cannot understand how to put their thoughts on ice should not enter into the heat of debate. - Nietzsche

  • Serves 7
  • Easy

Ingredients

Directions

Many athletes use ice baths to help recovery after a competition.  The general theory behind this cold therapy is that the exposure to cold helps to combat the microtrauma (small tears) in muscle fibers and resultant soreness caused by intense or repetitive exercise.

The ice bath is thought to constrict blood vessels, flush waste products and reduce swelling and tissue breakdown. Subsequently, as the tissue warms and the increased blood flow speeds circulation, the healing process is jump-started.

Tips courtesy of active.com

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Steps

1
Done

Be conservative with water temperature as you get started. Most rehabilitation specialists recommend a water temperature between 54 to 60 degrees Fahrenheit. Consider starting a bit higher and inch this downward a degree or two each exposure.

2
Done

Recognize that each individual will have his or her own cold threshold. Play within your personal comfort zone, and consider investing in booties (toe warmers made of wetsuit material) as your toes are likely the most sensitive body part to be submerged.

3
Done

Be aware that moving water is colder water. Much like the wind chill created when you ride, if there are jets in your ice bath and the water that is warmed at the skin’s surface gets pushed away, the resulting impact of the water will be cooler than measured by the thermometer.

4
Done

Seek to simplify. Building a personal ice bath daily can be a daunting task. Look for a gym that has a cold plunge, or if you live close to a river, lake or the ocean, keep tabs on the current water temperature.

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