Triathletes usually train themselves for 8-10 hours per day. This physical training causes them numerous internal injuries along with the external injuries.
Recovery after training is as important as the training itself to reap the maximum benefits of your hard work. One of the finest techniques to speed the recovery is ice baths.
An ice bath is a sports therapy which is usually followed after a session of intense training by submerging the injured part in the ice water for some time.
Why is an ice bath required?
Whenever you exercise, your fatigued muscles develop small tears. To cure these micro tears, your body needs to pump more blood to these areas so that white blood cells can heal these damaged tissues. These tears can lead to swelling along with the delayed onset of muscle soreness (DOMS). You can also shop for portable ice baths for sale which is also a great way to heal DOMS.
Ice baths are an inordinate approach to fight these side effects caused due to triathlon training. It will assist in healing the micro tear damage. It also assists in flushing out any extra waste products as more blood circulation occurs in your body due to the cold water.
How can you set up and use an ice bath to be helpful in your recovery?
Often coaches and athletes use huge trash buckets for the ice baths. This lets athletes to soak their legs in the cold water properly. The water should not be too cold, as studies have shown that if the temperature is 40F (5 C) or below it will negatively affect the muscles and their recovery.
Greatest results can be obtained from temperatures in the range of 50 to 60F degrees (10 to 15 C). The submersion should be for a duration of 5-12 minutes. You can also navigate to this website to understand why athletes prefer taking ice baths .
You can also apply ice packs to create the same effect, in case, the ice baths do not work effectively. But as the ice packs cover less surface area, they are not capable of keeping the muscles temperature low for a longer period of time after exposure.
Most of the athletes have claimed that the ice baths have made their legs feel great after extensive workouts. Several researches have also concluded that using cold water baths reduce the injury recovery time.