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Ice baths can reduce muscle soreness, relieve fatigue, inhibit inflammation and muscle loss, help the body recover quickly, and more.
Doug Casa, CEO of the Cory Stringer Research Institute at the University of Connecticut in the United States, said that it is a good practice to take an ice bath immediately after running, because running will increase the body temperature, and after the ice bath lowers the body temperature, the body can quickly Fast recovery, relieve body aches and suppress inflammation.
Especially when running in hot weather, the skin, muscles, and heart will need more blood. "The heart needs to keep blood out, the muscles need blood to keep moving, and the skin needs blood to cool down. When you take an ice bath, the skin naturally reduces the use of blood, so that blood can be supplied to other more important parts, such as the stomach and intestines, so that it is more effective." With good water and nutrition, the fatigue will disappear faster." Kasa explained.
When the body is soaked in cold water, it will cause the blood vessels to constrict, thereby speeding up blood circulation and making the circulation in the body smoother. This is beneficial to a runner's overall health, running performance, and post-run recovery, as increased blood circulation helps deliver key nutrients and energy to muscles and organs, and more effectively removes waste products from exercise, such as lactic acid .
In addition, studies have found that taking an ice bath 2-3 times a week for 5 minutes each time can help relieve symptoms of depression, help the body reduce the amount of the stress hormone cortisol, and increase the amount of serotonin, which It is a neurotransmitter that makes people feel good. Moreover, ice baths can increase the secretion of norepinephrine, which can help runners increase energy, focus and improve exercise performance.
Generally speaking, the lower the water temperature and the longer the washing time, the better for the body.
