Elitetrack: Sport Training & Conditioning

how about some protocols and when and when not to use this recovery method.

Pheonix posted….....

looked at some serious research on cryotherapy and other regeneration methods. It seems that more is more! Meaning the more you do passively the better if you want to have complete recovery. For example take a look at superficial heat, not very effective to warm the muscle (such as the biceps femoris) but the thermoreceptors send a message to the hypothalmus to trigger various responses such as beta endorphins causing a sedative effect on the muscle. This is why knowing what it does is far more important then knowing prescriptions from other coaches.

quickazhell..
so lets talk about the mechanisms as well..
should be a great discussion..

Let’s talk about ice baths first…anyone doing them?

if i had an acute injury id do ice baths.. however after a workout i have been more comfortable going into the cold wirlpool (temp. 55 farenheight) for 10 minutes.

used it this past weekend at our conference meet between day 1 (prelims) and day 2 with (finals).  45-50 degrees in the whirlpool for 15 minutes.

don’t have anything scientific to back it up, but every sprint kid we had that made finals was 1) healthy 2) faster on day 2.

anyone else?

After returning from ankle reconstructive surgery I trained my ass off and I used am and pm ice baths for recovery purposes: 15 minutes @ lower 40s (if I recall correctly). I thought it worked great.

I also used to fill up my hotel tub with ice and water and sit in it for 15 minutes after Day 1 of a decathlon. Let me tell you….that really tests the ability of a hotel ice machine!

Originally posted by Phoenix
Let’s talk about ice baths first…anyone doing them?

Yep.  Just took my first one last night.  I don’t usually get too sore, but I had absolutely no soreness this morning.  Good stuff.

any other protocols for ice baths or cold wirl pools?

< http://www.charliefrancis.com/board/philboard_read.asp?id=44 >

Phoenix gives protocols.

More protocols…

(1) Temperature does not work in a linear manner. This means you can’t do five minutes in a 35 degree tub vs 20 minutes with 52 degrees. I suggest longer then 15 minutes for most applications.

(2) Keep in mind a thermopane exists between the water and the exposed skin. This boundry is warmer then the temperature of the whirlpool.

(3) Cold baths are not icebaths. I learned this the hard way. A thermometer should be purchased even if the athletic trainer has one in the tub. Many of the equipment has “free” measurements that can be off from nearby ice.  Take the temperature near the skin by taping one on 4 mm away from the body. This will get a more accurate reading of the true temp.

(4) Even therapy needs progression. An athlete might take time to get use to massage or cold baths. I suggest wearing underwear and cut off sweat pants (very high cut…daisy duke style!) and toe socks.

Cool stuff. Thanks

No problem pete…I hope the pun was not intended.

Oh God, no.  That’s awful.