Hot or cold? Which is best to recover fast?
Though you could use individual ice packs, cold-water immersion generally produces a greater and longer lasting change in deep tissues and is a more efficient means of cooling large groups of muscles simultaneously. But if the sound of submerging your body in ice cold water makes you want to run the other way, we’re with you. Luckily, you don’t actually have to.
In fact, that’s why even with the “warmer” temperatures suggested, Gillanders suggests only soaking for 10 to 15 minutes max. Otherwise, the cold can do damage to your skin. You might also notice that when you exit the ice bath, your legs feel stiff. Don’t worry, that’s normal. That’s the cold working on repairing the trauma to your tissue on a micro-level, and you’ll feel much better the next day.
To make the ice bath experience more tolerable, fill the tub with two to three bags of crushed ice, then add cold water to a height that will cover you nearly to the waist when seated.
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