Ice baths

No more than 10 minutes followed by warm bath or shower for 10 more minutes.

If you have it available protocols of cold followed by warm repeated 3 to 5 times is good too.

Something like 4 or 5 x 2mins cold, 3mins warm.

i was of the impression that the ice was to help repair the micro tears of the muscle caused during training,just as you would ice a muscle tear as soon as you can after the injury occuring.
isnt the heat applied to the injury after about couple of days of initial icing.
so why apply heat the muscles after training and having iced them ?
pete

pete, its also the vasoconstriction of blood vessels in the fatigued muscles, which helps to 'squeeze' out all of the bye products that have built up during exercise. They are released into your circulatory system faster, and therefore are processed faster. Making your recovery time shorter.

It will also help tears which occur during training too.

Sorry I forget to mention temparature. Which I believe should be between 9-14 degrees C. I used the new plunge pool at the University of Bath this summer and temp where always between those readings.

Although I'm not sure if colder temp's are benefically or not, would be bloody cold though!

heres a good link for ice baths!

http://news.bbc.co.uk/sportacademy/hi/sa/treatment_room/features/newsid_3097000/3097114.stm

I have been using this type of ice bath with the rugby team i coach and we have noticed massive benefits to rcovery after games as well as training.

It is a good product as it is quick to inflate and empty after use.

Hi guys.

Just thought I would post this link for you.

http://www.eis2win.co.uk/gen/sandc_factfile_quickrecovery020603.aspx

You might find it relevant and hopefully a bit helpful.

Cheers

B

Optimum temp is 13 degrees. A good technique is 1 minute in & 3 minutes out, repeat 3 to 5 times. During the 3 minutes out either use a static bike or walk up & down with a pronounced leg lift. The one minute in cold makes the muscle contract & the three minutes out as above fills the muscle with fresh blood, the next time you enter the cold the muscle contracts again & forces the blood into the trunk where the lactic acid is disbursed. You can use your bath at home with some bagged ice or even wade in the ocean.