You just had a HARD workout and need to recover for the next one. What do you do? Ice bath? NOOOOO!!!!!!
A lot of athletes still use ICE baths to “help” with their recovery. Ice baths are awfully uncomfortable, expensive, time consuming, use up a lot of space and are completely useless! [Unless, you count the placebo effect].
Dr. Gabe Mirkin coined the term R.I.C.E. (Rest, Ice, Compression, Elevation) back in 1978 for injuries and sore muscles. Since then, all health care professionals, trainers, coaches and athletes haves use this method for all types of nigglies, pain, strains, sprains, injuries and even recovery. Well, Dr. Gabe Mirkin was wrong and he even said so! He now agrees that complete rest and ice DELAY healing, in addition to NSAIDS… they are a NO go!
Anytime you damage a tissue or develop muscle soreness your body’s immune system responds immediately through natural inflammation. Inflammation is a positive response! Yes, all human have inflammatory cells that target tissue damage to promote healing by releasing IGF-1 (insulin-like growth factor) into the damaged tissue. When ice is applied to the inflamed areas it actually delays healing and the release of IGF-1 in the first place!
How do you recover from one workout to the next as quickly as possible? Well, we all know nutrition is important! But, do you know about yoga tune up therapy balls for self-massage? If you really want to increase circulation, electrical flow and increase immunity after a stupid hard workout of tearing the crap out of your muscles= Roll baby Roll!!! These balls are specifically designed for your muscles and connective tissue helping to grip and grab at multiple layers of skin/fascia/muscle as to reduce, release those adhesions/ scar tissue that you built up while working out in the first place. Try them!
And just so you know… RICE has been changed to MCE (move as soon as possible as much as possible, compress and elevate).
NOW, if you are in a lot of pain=> you might want to numb the pain a little… I get it! Ice might be warranted (or even NSAIDS)… but don’t do them for the “benefits” of healing.
As a recovery modality MOVEMENT is the best m.e.d.i.c.i.n.e. 🙂