Contrast Bathing - mixing the cold with the hot for competition recovery

Here’s the concluding part to the heat and cold therapy treatments that we have looked at in the last two blogs.  We are going to look at what happens when we use these two types of treatment side by side.

Uses?

Contrast bathing is commonly used in sports injuries and although I wouldn’t recommend it, it can be adapted for use in acute injuries.  An acute injury is a new injury and a chronic injury is an older injury.

What it does?

It produces a pumping action which stimulates the blood supply to the immersed part and subsequently accelerates metabolic processes, reduces pain, increases the elasticity of ligaments and stimulates the sensory nerves – which can be very relaxing.

How?

Use a paddling pool for large groups or teams of athletes.  Showers, basins, tubs and buckets can also be used according to which area of the body requires the treatment. 

1.      Fill a vessel with hot water and another with cold water.

2.      Starting with the cold, plunge affected part/s in for 1 minute

3.      Plunge affected part/s in to the hot water for 1 minute

4.      Repeat and finish with the cold water plunge

If it is an acute injury, start with the hot water and stay in the cold for longer.  Be aware that the cold part of the cycle can be uncomfortable. 

Did you know?

Scientists in Australia have reported that athletes who use contrast hydrotherapy post training/competition have lighter and less tight muscles.

Byeeee for now (interested in updates and special offers? Sign up for them at LSM)

Ice, Ice Baby – The cool down on Cryotherapy

Sprained ankles, bruises and post exercise swelling are but a few incidences where we may need to apply cold therapy to bring about relief.  We have all heard of rugby and football players who immerse themselves in ice baths post event to help reduce trauma to soft tissue and facilitate recovery.  Whilst this technique isn’t rocket science, there are a few things to be aware of.

Methods of application

The aforementioned ice bath – definitely not for the faint hearted! Cold water direct application via shower head or tap – obviously you would opt for the shower head for larger areas.  Specialist sports ice packs.  Ice sprays and gels – the jury is still out for the effectiveness, but they do feel rather good.  Frozen peas, or ice cubes, wrapped in a damp tea towel – for conduction and preventing ice burns!  Ice cups are good too – fill a plastic disposable cup ¾ of the way with water and freeze – the ice pops out a treat (run it in cool water prior to skin application to avoid ice burns).

Ice therapy

·         Reduces the inflammatory response

·         Causes the blood vessels to constrict

·         Slows down nerve conduction

·         Reduces local metabolic rate

·         Offers pain relief

·         Reduces swelling

·         Decreases pain

·         In acute injuries it helps stop bleeding

·          Assists with injury healing

The length of time, method of application and number of applications determines the level of effectiveness.

Precautions

You would never think ice therapy could come with a warning label…  Years back I was training for the Windsor Cross Country endurance course.  My horse developed mystery lameness with swelling.  I opted for an ice-bucket foot bath for obvious reasons.  The cold water was such a shock to the animal, that despite it only having three legs to stand on (the fourth was being held by me to prevent escaping), it sprung out of the ice bucket and landed squarely on my foot.  The irony of the story was that I now had to use the ice bucket…

Avoid using this type of therapy if you have circulation problems, reduced/absent skin sensation, near the site of superficial nerves, on areas of low body fat/low muscle mass and if paralysis is present.  Be careful not to get ice burn - cover ice with a damp tea towel.

Remember to

Ice small areas for about 10 minutes.  Ice large areas for about 20 minutes.  Not to ice the entire way around a limb.  Check for a nice blue hue to the skin – if redness appears the ice has been left on for too long and the positive effects will be reversed!

Happy safe icing everyone!  That’s all Ice got time for today – LOL! 

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