Ice Baths

Jonny00GT wrote:pilot, you

Jonny00GT said:
Pilot, you running the Rock on Sunday?



No. I barely have enough time to dedicate to running one marathon a year let alone multiple marathons. Something in my life would radically have to change to allow the time to keep on the cusp of marathon miles. I have 3 jobs and an active kid + a wife who constatntly bitches at me for my time required to __________(choose the appropriate answer).

A. Run

B. Hunt

C. Fly

D. Generally, persue anything that brings sanity

E. All the above
 
JT, I agree with you. After

JT, I agree with you. After my long runs, especially 13+ milers, I would set in the tub and start cold water running. That way the shock didn't kill me. When it was above the tops of my legs, I would have my young son bring in ice and pour it in the tub. The first 2-3 minutes were freaking brutal. But after that, I was pretty numb and would sit there for 15-20 minutes.

But how I felt later in the day was absolutely amazing!! If I didn't do an ice bath, I would be shuffling around. But if I did do ice, I felt like I had just finished a nice 3 miler.

I'm a believer!!!
 
The benefits of the ice bath

The benefits of the ice bath are not long term. By that I mean they are not meant to make you feel better the day after your run or keep you from getting sore. They can do such things but what the ice bath does is cool the muscles after training them really hard. When you contract a muscle under load you literally tear the muscle apart. Little strands of muscle fiber tear in half and that causes inflammation and heat in the muscle. These two things separate the two ends of the muscle strands which makes them take longer to heal. This is partially where the "second day hurts more than the day after" or DOMS comes from. The ice bath, in terms very similar to what Jonny said, cools the muscle down which allows those two ends to stay close together which would then allow faster healing and shorter recovery time. An ice bath cannot make those strands heal faster that nature and anatomy allow but it can speed up the process of getting rid of inflammation which allows that healing process to begin sooner.

The reason you guys feel better the rest of the day after an ice bath is because the heat and inflammation aren't in the muscles which does two things. First the reomval of the heat and inflammation helps take away pain. Second the removal of heat and inflammation allows for better blood flow through the muscles. The swollen muscle doesn't allow for smooth blood flow and it also doesn't request more blood be sent to it because it's bascially registering full and that prolongs recovery. By cooling the muscle off the blood is released to cycle back through the system and the brain will then register the damaged and empty muscle cells and pump blood to them which replenishes oxygen and glycogen levels in the muscle. Basically that means your legs wont feel as tired because they are getting fed.

So in review...ice baths good but a lot of time misunderstood. oh and I highly recommend them.

P.S. if you just get in there with your under shorts on your boys wont feel as upset about the process. It's completely psychological but it's true.
 
Thank you Jimmy for that

Thank you Jimmy for that detailed account. I was ready to crack open my phsysiology books again. ;) it seemed the ice bath was suggested for my morning stiffness but my personal experience was exactly how you said, benefits were for that day only, but very real and valuable benefits!

The ice bath still SUCKS though.

Laura