News Video | Policy | GPs | Hospitals | Medical | Mental Health | Welfare | Search

 


Ice baths no good for muscle recovery

MONDAY, FEBRUARY 13, 2017


Ice baths no good for muscle recovery

New evidence suggests ice baths do nothing to help muscle recovery after exercise.

Ice baths have long been used by elite athletes and sports people after competition and training in the belief that they promote muscle recovery by reducing temperature, blood flow and inflammation in tissues of the muscles.

But a new study by an international team that includes Liggins Institute scientists shows that immersion in cold water does not reduce inflammation.

“Ice baths have become almost standard practice for a lot of athletes, yet until now there have been no studies on humans to test their effectiveness,” says Professor David Cameron-Smith from the University of Auckland-based Liggins Institute.

“Our study found ice baths are no more beneficial than a simple low intensity warm-down at reducing inflammation and muscle damage after intense exercise.”

In the study, published in the Journal of Physiology, researchers got nine physically active men to do leg resistance training exercises for 45 minutes on two separate days at least one week apart.

On one of the days, the men cycled at a low intensity (active recovery, or a warm-down) for 10 minutes after exercising, and on the other, they immersed their lower body in 10C water for 10 minutes post-workout.

Muscle biopsies were collected from the exercised leg before training and then at two, 24 and 48-hour intervals afterwards.

Analysis showed the same pattern of inflammatory responses in muscles following ice baths and active recovery.

Not only do ice baths not combat inflammation, an earlier study by the same international research team showed they actually reduce the benefits of training hard, with smaller gains in muscle mass and strength following weight training.

Professor Cameron-Smith says there is some evidence that ice baths may be helpful in endurance training, and may be beneficial for tendon and ligament injuries.

“If you have a quick turnaround between games or events, ice baths may be useful to help you relax and provide short-term relief to muscle pain, but they’re not going to reduce inflammation and will be detrimental to building muscle in the long run,” he says.

“Apart from times when you need a quick wind-down, our advice would be drop them.”

ends

© Scoop Media

 
 
 
 
 
Culture Headlines | Health Headlines | Education Headlines

 
Review: Howard Davis On Olivier Assayas' 'Personal Shopper'

Olivier Assayas’ Personal Shopper is stylish, mysterious, and very strange indeed. It manages to be both ghost story and suspense thriller, yet also a portrait of numbed loneliness and ennui , held together by an peculiarly inexpressive performance from ... More>>

Howard Davis: Never Too Old To Rock & Roll - Jethro Tull

As Greil Marcus recently observed in an NYRB review of Robbie Robertson's autobiographical Testimony, in rock and roll there is always an origin story. In the case of Jethro Tull founder Ian Anderson, he claims to have been influenced by his father's big band and jazz record collections and the emergence of rock music in the 1950s, but became disenchanted with the "show biz" style of early US stars like Elvis Presley... More>>

October: Alice Cooper Returns To NZ

It was March 1977 when Alice Cooper undertook his first ever concert tour of New Zealand – and broke attendance records. 40 years on and this revered entertainer continues to surprise and exude danger at every turn, thrilling audiences globally! More>>

ALSO:

Howard Davis Review: The Contemporary Relevance Of Denial

Denial has all the hallmarks of a riveting courtroom drama. Based on a 1996 British libel case that author David Irving brought against Lipstadt, the movie has been criticized as flat and stagey, but it nonetheless conveys a visceral clarity of vision and sense of overwhelming urgency. More>>

Obituary: John Clarke Dies Aged 68

Andrew Little: “I grew up with Fred Dagg and I am devastated by John Clarke’s death. He taught us to laugh at ourselves and more importantly laugh at our politicians.” More>>

ALSO:

Howard Davis: Colin McCahon's 'on Going Out With The Tide'

Curated by Wystan Curnow and Robert Leonard, On Going Out with the Tide features major works that have been assembled from public and private collections across New Zealand and Australia. It focusses on McCahon’s evolving engagement with Māori subjects and themes, ranging from early treatments of koru imagery to later history paintings which refer to Māori prophets and investigate land-rights issues. More>>

Howard Davis: Rodger Fox Gets Out The Funk

By now a living New Zealand legend, band leader and trombonist Rodger Fox has performed with some of the biggest names in the jazz business, including Louie Bellson, Bill Reichenbach, Chuck Findley, Randy Crawford, Bobby Shew, Lanny Morgan, Bruce Paulson, Diane Schuur, Arturo Sandoval, David Clayton-Thomas, and Joe Williams, to name only a few. More>>

Get More From Scoop

 
 

LATEST HEADLINES

 
 
 
 
Health
Search Scoop  
 
 
Powered by Vodafone
NZ independent news