How often do you use ice baths to help you recover from runs/workouts? And how long - should I soak both my whole legs in ice water for like 20minutes?
Is there a point where it is not good for you (ie too long) ? Lastly, I'm a college student - How have you managed to do it (in your dorm?) while running for your college?
I swear, this question gets asked about once a week...
Anyway, yes, they are awesome, daily if you can get it. Up to your waist or any part of legs, 15 min at 50-54 degrees. Hopefully your college has ice whirlpools, but if not, just fill a bucket or your trash can or something. Be imaginative.
Do a search-
On those scenic runs in the country, I've been known to wade afterwards in a cold lake or river. It works wonders. At home I use a plastic storebought trash can-size to suit what you are trying to do. I keep Tupperware containers full of water and then just keep refreezing them. I don't dump out the cubes. I just throw the whole container in the water and then back in the freezer. That's what I would do if I were a dorm dweller. You will need a freezer though. Maybe you could find/buy a mini-freezer. I try to ice after every workout as I've got chronic achilles tendonitis.
I use ice baths 3 times per week. Normally, I try to get in on hard days, about 4 -6 hrs after a hard effort. I don't go in immediately after I run. My protocol is 20 minutes in a waist high bath (I have access to one at my health club) followed by 10 mins in the hot tub. If I don't get in the hot tub, my body temp takes too long to get back to normal ranges. They keep the ice bath at 44-45 degrees. When it's over 55 degrees, I don't get in. The benefit just isn't there when the water is that warm.
It certainly is not the easiest thing to get used to but I think it takes a day off my recovery period. And the first three minutes are the hardest (by far). After that, you're pretty much used to the temp. There are no lasting side effects (contrary to popular opinion that your manhood will never return to normal size).
Bring something to read to keep your mind off the pain.
Is this dangerous for your balls?
Would it be a good idea to take a 15-20 min ice bath the evening after prelims of 800 and 4x400 with finals in both the next day? Im talking about the state meet that happens this friday and saturday. Quick response appreciated.
thighrunner wrote:
Would it be a good idea to take a 15-20 min ice bath the evening after prelims of 800 and 4x400 with finals in both the next day? Im talking about the state meet that happens this friday and saturday. Quick response appreciated.
I've never ice bathed at the end of day one of a two-day double, but I know teammates who have with great results. I don't know how long or how cold they ice bathed for, but I would suggest not too long (probably 10 minutes) and probably around 55 degrees.
This would be a great time to have an ice bath. It will refresh your legs for the next day, but make sure you have plenty warm-up saturday before your first race. And don't go too cold (below 40) or too long (longer than 15 minutes).