3 myths about cold use for recovery from injury

In the past half century, the sport is widely used in training and cold to restore the massage ice cubes, cold baths, cryotherapy. But the effectiveness and safety of these methods are controversial. At least three errors in this area science is easy to refute.

Cooling reduces the inflammation and edema

What science says: cooling does not reduce inflammation, and postpones it. Cold constricts blood vessels, therefore, reduces the inflow and outflow of fluid. Swelling at the same time really is getting smaller. But the natural recovery process is slow.

Ice reduces pain

What science says: while cooling the pain decreases because of lower transmit pain signals to the nerve fibers. Thus there is a slowing of metabolic processes at all levels, which in turn hinders recovery.

Cryonics accelerate recovery from sports injuries

What science says: medical researchIs Ice Right? Does Cryotherapy Improve Outcome For Acute Soft Tissue Injury? not foundCooling An Acute Muscle Injury: Can Basic Scientific Theory Translate Into The Clinical Setting?

Although many people believe in the effectiveness of the use of cold in the sport, it is not scientifically confirmed.

It can be said that the cold narrows vessels and slows down processes in the tissues, thus restoring the natural mechanisms proceed less efficiently.

In professional sport it can be justified by the need to continue training or to finish the match. But in the long-term health it will have negative consequences.

Alternatives to "cold" techniques

simple exercises

The day after hard training Spend a lightweight option to improve blood circulation. For example, in the rolling plan should set an easy 20-30-minute jog the day after a long. Avoid complicated exercises - they will only reinforce the sensation of pain. Instead, make a functional workout that involves different muscle groups at once.

Pressure

Compression knitwear and exercises using rollers stimulate the lymphatic system and reduce swelling, without hindering the reduction of muscle as does the ice.

Cold and hot shower

Alternating exposure to cold and heat improves blood circulation. The main thing - without fanaticism. Do not necessarily jump out of the bath into the hole. The difference in temperature should be increased gradually.