Table of contents:
- Cooling reduces inflammation and swelling
- Ice reduces pain
- Cryotherapy speeds up recovery from sports injuries
- Alternatives to cold methods
2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
In the last half century, cold has been widely used in sports for training and for recovery: massage with ice cubes, cold baths, cryotherapy. But the effectiveness and safety of these methods is controversial. Science easily refutes at least three misconceptions in this area.
Cooling reduces inflammation and swelling
What science says: cooling does not reduce inflammation, but postpones it. Cold constricts blood vessels, therefore, reduces the inflow and outflow of fluid. At the same time, the edema really becomes less. But the natural recovery processes are slower.
Ice reduces pain
What science says: with cooling, the pain decreases due to a decrease in the transmission of pain signals along the nerve fibers. In this case, there is a slowdown in metabolic processes at all levels, which again prevents recovery.
Cryotherapy speeds up recovery from sports injuries
What science says: medical studies have found no miraculous properties of ice, but reaffirmed that cooling only slows down and increases the duration of recovery from injury.
Although many believe in the effectiveness of the use of cold in sports, this has not been scientifically proven.
It can be unambiguously stated that cold constricts blood vessels and slows down processes in tissues, therefore, natural recovery mechanisms are less efficient.
In big sports, this may be justified by the need to continue training or complete the match. But in the long term, this will have negative health consequences.
Alternatives to cold methods
Easy exercises
The next day after, do a lighter version in order to improve blood circulation. For example, a running plan should include an easy 20-30 minute run the next day after a long run. Avoid difficult exercises - they will only increase the pain. Instead, it's best to do a functional workout that targets different muscle groups at once.
Pressure
Compression knitwear and exercises using them stimulate the lymphatic system and reduce swelling without interfering with muscle contraction like ice does.
Cold and hot shower
Alternating exposure to cold and heat improves blood circulation. The main thing is without fanaticism. It is not necessary to jump from the bath into the ice-hole. The temperature difference should be increased gradually.
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