Sports Doctor: Ice therapy works for post-workout recovery

Jun 30 2011 By David Jenkins

EVERY runner has faced those days when the legs are heavy and the mere act of putting one foot in front of another is more drudgery than invigoration.

Incorporating daily post-run therapies into your routine may ease those aches and provide a way to approach your next run with a spring in your step.

Many sports stars such as Andy Murray use ice baths to recover from intense workouts.

However, contrast bathing can be even more beneficial. The concept is straightforward - by submerging your legs in a bath of warm water followed by a bath of cold water, blood flow is immediately improved in the legs.

The increased circulation will speed up the rate at which waste products produced during runs are removed from the muscles.

To make hot and cold bathing part of your post-run ritual follow these guidelines:

Ideally we'd use two baths but I know it's not very realistic. So Prepare two buckets, one should consist of very warm water ( not so hot that you scald yourself) and the other cold water. The buckets must be large enough to submerge your legs up to your knees.

Spend two minutes in your warm bucket, followed immediately by 60 seconds in your cold bucket. Repeat this procedure for 10-15 minutes.

If you don't have two buckets, use your shower instead. Begin with two minutes of warm shower, focusing the head on your legs, followed by a chilling 60 seconds of cold water on the legs. Continue this for 10-15 minutes. Always finish with cold!

For more information contact David@sportstherapyscotland.co.uk