Soaking in ice water for 5-10 minutes can reduce inflammation and increase blood flow to injured tissues, helping them recover after exercise.
Soaking in a cold bath after a strenuous workout is a form of therapy. It can help strengthen the body's immune system and benefit the mind and muscles.
Reduce inflammation
Cold showers feel good because they reduce blood flow to your muscles, reducing inflammation and swelling. Several studies have shown that cold therapy can reduce inflammation after a good workout.
Prevent muscle pain
People who take ice baths experience less muscle pain because the nerve signals are transmitted more slowly. The heat from the water also helps reduce the perception of pain. This explains why many people believe that cold baths reduce delayed-onset muscle soreness after exercise.
According to scientists, cold showers also help relieve pain caused by chronic diseases such as rheumatoid arthritis, gout and fibromyalgia.
Soaking in ice water for 5-10 minutes can reduce inflammation. Photo: Freepik
Lower body temperature
Immersing yourself in ice water is a quick way to cool down after a strenuous workout. A 2015 study from the University of Connecticut and the University of Alabama found that immersing yourself in cold water for less than 10 minutes lowered your body temperature after exercise, preventing heatstroke and heat exhaustion.
In sports medicine, this method is used for marathon runners or people with heat injuries to lower body temperature.
Increase concentration
Sometimes a person may enjoy the cool sensation, especially when they feel their brain is more focused. Some people find this a helpful method for the mind.
Sleep better
According to research from the University of Luxembourg, cold showers stimulate the vagus nerve in the neck, thereby reducing heart rate and feelings of stress. Research from Svyasa University (India) also concluded that exposure to cold temperatures such as cold compresses or ice baths (hydrotherapy) can enhance the function of the central nervous system, helping you sleep better.
The recommended time to soak in water with a temperature of 10-15 degrees Celsius is 5-10 minutes. People who want to increase muscle strength or size can take an ice bath 24-48 hours after a workout to reduce inflammation, increase blood circulation and relax muscles.
People with a history of high blood pressure, open wounds or heart disease and circulatory problems such as peripheral artery disease should not take cold ice baths because they can easily cause complications, hypothermia, and more painful wounds.
Huyen My (According to Cleveland Clinic, USA Today )
| Readers ask questions about bone and joint diseases here for doctors to answer |
Source link
Comment (0)