Ice baths and muscle recovery for athletes?
What are your thoughts and experiences? What is the recommended time and temperature for an ice bath?
Through personal experience and through my education as a Certified Athletic Trainer, I am very pro ice baths. Ice is a natural analgesic and anti-inflammatory. This can help to speed up the recovery process after a particularly hard bout of exercise. The recommended time for an ice bath specifically the lower body is 7 to 10 minutes at approximately 55 degrees Fahrenheit.
In the first 0 - 3 minutes you will feel the cold sensation. In the first 2 - 7 minutes the sensation will be a mild aching or burning. Then after the first 5 - 12 minutes you will have a mild anesthetic effect.
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