Cold therapy has achieved massive popularity among athletes and fitness enthusiasts for its skills to boost muscle recovery, decrease inflammation and ease soreness. If you are someone who is looking to maximize recovery or a professional athlete, including cold therapy into your schedule can be a turning point. But with having so many options , cold plunge tubs, ice baths, Cryotherapy- how do you select the perfect method for yourself? In this guide, we’ll discuss the science behind cold therapy, analyze the various choices and help you to choose the best solutions according to your needs.
THE SCIENCE BEHIND THE COLD THERAPY
After extreme physical exercises, muscles experience tiny tears that cause soreness and inflammation. This procedure is necessary for the growth of muscles but can also upshot in discomfort and stiffness. Cryotherapy is another name of cold therapy, managing this by minimizing the blood flow to affected areas, numbing nerve endings, and decreasing inflammation.
The studies show that Cryotherapy majorly reduces soreness of muscles and increases the speed of recovery. A study published in 2022, in Frontiers in Physiology discovered that cold water immersion (CWI) reduces damage and improves recovery for the athletes.
The other research article in The Journal Of Strength and Conditioning Research highlights that daily use of cold therapy can lessen muscle fatigue and enhance performance.
POPULAR COLD THERAPY METHODS
There are so many methods that can be avail, but here we’ll only discuss the most popular therapy methods:
COLD PLUNGE TABS
The iced pod from the pod company, provides a convenient, portable solution for cold therapy. Unlike the traditional ice baths, these maintain a constant temperature and are created for repeated usage. These tubs require less ice than a bathtub and are more controlled. But these are higher in cost as compared to DIY ice baths.
ICE BATHS
These ice baths include immersing your body in cold water(usually in between 50°-60 F or 10°-15°C) for approximately 10 to 15 minutes. This ice bath is cost effective and only requires a tub and ice, it prevents soreness and reduces inflammation and can be done at home easily. But this requires ice in a larger amount and the water temperature can fluctuate and also it can be uncomfortable for the beginners.
CRYOTHERAPY
It exposes the body to extreme cold (-100°C to -150°C) in a specialized chamber for about 2 to 4 minutes. This is the quick and efficient method, and can target specific areas of the body. Also there is no need for water or ice for this method. It is quite expensive, costs around $50 to $ 100 per session and requires access to a Cryotherapy facility. This potential risks for the individuals with certain medical conditions.
HOW TO USE COLD THERAPY EFFECTIVELY
To make the most of it, follow these steps for cold therapy:
Step 1:
Set the right temperature to your ice bath and cold plunge tubs i.e. 50°-60 °F (10°-15°C) and for Cryotherapy make it -100° C to -150° C
Step 2:
Make the duration of your ice baths optimized, ice baths and cold plunge tubs should be 10 to 15 minutes while Cryotherapy to 2 to 4 minutes.
Step 3:
You can use these 2 to 3 times per week for a general recovery and also after an intense workout or competitions for rapid relief.
Step 4:
After having a cold bath, dry off and allow your body to reheat naturally and should avoid hot showers immediately after it. Hydrate and have protein rich meals to support muscle repair.
Safety Tips for Beginners:
If you are beginner to cold therapy, then follow these tips:
Begin with shorter durations like about 3 to 5 minutes before proceeding to full sessions.
Monitor your body’s reaction like if you feel dizzy, excessively cold, or numb so stop immediately
Individuals with high blood pressure or any health condition should avoid cold therapy or consult a doctor first.
If you are trying the cold therapy for the very first time make sure you are doing it under
someone’s supervision or make sure someone is nearby.
Real life benefits of cold therapy:
Many Professional athletes swear by cold therapy for recovery and performance like
- LeBron James: He uses cryotherapy and ice baths to maintain high performance.
- Tom Brady: He advocates for cold therapy as part of his continuous training.
The athletes also trust cold therapy, so it might be your chance to try it too.
WHY CHOOSE THE ICE POD?
Cold therapy is a tried and tested approach for reducing inflammation, improving performance and speed up recovery. If you are looking for an at home based solution that is convenient and easy to use. The ice pod from the pod company is an excellent choice. Apart from traditional ice baths, the ice pod provides a portable, temperature controlled and durable alternative for a compatible and efficient cold therapy.
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