If it feels good, do it. You’re a grown up.
All it takes is a collection of inconclusive research and a couple of meticulous movement guru’s to complicate your training. It’s essential to question the effectiveness of a practice; however, there is a fine line between something that is damaging vs something that may or may not be helping. Yes, a foam roller feels good; No, it will not grant you new levels of sensational mobility. This doesn’t mean you should throw the damn thing out with the bath water. Speaking of bath water…
Ice Bath
Theory is this cold therapy is that the exposure to cold helps to combat the micro trauma (small tears) in muscle fibers and resultant soreness caused by intense or repetitive exercise. The ice bath is thought to constrict blood vessels, flush waste products and reduce swelling and tissue breakdown.
Reality is a handful of the research is inconclusive. There are some real mental/physical barriers when loading your home tub with ice vs. going for a therapeutic dip with Scandinavians. It can make you seem like a badass in your quest for starring in a remake for Rocky IV. It’s cold.
Hot Bath
Theory is your baseline muscle tone drops when you’re happy and warm; it may soften connective tissue through “thixotropic” effect, very much like softening plastic with heat; ease the neurological vicious cycle that powers trigger points; an increase in blood flow is always great for improvements in movement and pliability.
Reality is it makes you feels mentally and physically calm; unless, you are embarrassed or uncomfortable with people knowing you bath it up. It’s warm and cozy.
Contrast Bath
Theory is that the warm water causes vasodilation of the blood flow in the limb or body followed by the cold water which causes vasoconstriction, increasing local blood circulation.
Reality is it can feel pretty darn good on your joints and give you some temporary relief of pain and discomfort. It can be frustrating to alternate between the two:
- Be conservative with temperature. Warm is often fine for hot.
- You have an individual threshold. Progress the cold over time.
- Don’t assume colder/hotter is better
- Take advantage of the hot bath and get some flexibility training in afterwards.
- Do not give up all other methods of recovery. This alone will not solve your life problems; however, it will help you take timely look at finding solutions.
- It makes me feels good. Sometimes thats all the reason necessary.
Now I’m signing off this laptop from my deluxe king bed and heading straight for a couples massage + bath access at the Scandinave Spa.
Big love,
Chesty (+ Breasty)