Title : Why should not ice after a workout
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Why should not ice after a workout
By Justin Ochoa STACK.com
If you walk into any sports training center, you may see some athletes lying exhausted in a tub of ice after a workout. The ice bath has been around for years, but lately it has become a fashion trend in recovery techniques.
Some facilities specialize in Cryotherapy, which is the use of hyper-cool temperatures to accelerate the healing process of soft tissues and joints.
These techniques are especially popular among athletes, and it looks like icing after training has become a standard method of recovery.
But what if I told you that the use of ice after a workout is exactly the opposite of what you should do to speed your recovery? What if I told you that icing after a workout actually slows down and directly interferes with the natural healing process of your body?
really do not like to speak in absolutes, such as "You should never ice after a workout again!" But in my opinion you should be doing other things instead.
The principle
In 1978, in the book of sports medicine, Dr. Gabe Mirkin coined the term RICE (rest , ice, compression and elevation). Since then, the icing has been the standard treatment for injuries and sore muscles because of its ability to relieve the immediate pain in a profitable manner.
lucid memory of my 5th grade AAU basketball coach tell us about the techniques of rice, and from that point on, I ICED every ache, pain and hematoma. We learned in middle school and health classes of high school. Even my college courses RICE compatible. The icing is literally the output to treatment discontinuation for any inflammation.
It was not until a few months ago when I read a newsletter from Dr. Mirkin, the creator of rice and realized a paradigm shift happening before my eyes. Mirkin published an article directly exposed unmasked his own theory and lack of benefits arising from injured tissue icing.
"Coaches have used my directive RICE for decades, but now it seems the ice and bed rest may delay healing, rather than help," he wrote Dr. Mirkin.
The article, "Why Ice Slows recovery," opened my eyes to a legitimate question. We've been doing wrong all these years recovery? Should we stop using the ice after a workout?
I think we should.
The Process
probably being sitting there in disbelief as if. At first, the idea that icing is bad for you blew my mind. But if we think in terms of basic common sense health, the idea is not far-fetched at all. In fact, after I outline my thought process then you may wonder how you ever thought icing an injury was a good idea.
know without a doubt that inflammation is necessary in the healing process. Without inflammation, the body does not know where repair is needed. The body has a natural mechanical response of inflammation, which is initiated by the circulatory and lymphatic systems.
In this context, the work of the circulatory system is to send cells to the inflamed area for healing. Whether germs, allergens or damaged muscles, the body reacts this way every time, because it wants back to 100 percent functionality.
The lymphatic system is similar to the circulatory system, but does not have a heart to pump blood through it constantly. Instead, it is activated by skeletal muscle contractions and breathing. The lymphatic system is the drainage system of the body. It offers lymphatic, containing the above curing cells in the bloodstream so they can do their job.
With this as a backdrop, he asks what is the No. 1 reason people freeze ice an injury or after exercise? Answer: to reduce inflammation (ie inflammation). However, by reducing inflammation, which is counteracting the body's natural response to injury or trauma. You can numb or mask the pain, but in doing so, you are confusing your body so you have no idea what area needs repair.
ice has also been shown to reduce blood flow to the area of application, reducing vessels near the injured area. Less blood flow to the area translates into fewer cells on their way to healing the injury. Again, counterproductive.
Finally, the R in rice also now seems incomplete. We know that the lymphatic system to jump-start the repair process, and which is activated by muscle contractions. Absolute rest is prudent in this situation due to the limitation of muscle contractions restrict lymphatic activity.
So when we break down is simple: If ice reduces inflammation, and if inflammation is a key for the repair of injury or damage, then icing slows down the recovery. If you are in scientific data it can be read studies that support this theory here, here and here.
Not sure what to do instead of icing? Keep reading.
The solution
I'm coining the term officially MACHO (to mobilize, Activate, Compressing, Soda, Note). This is my new standard for the healing of all lesions plausible. Instead of icing after a workout, give it a try.
Mobilizing
Mobilization, when possible, is crucial to the recovery process. If you have a broken leg, you obviously will not be able to do anything on their own. Go see a doctor. We are talking about strains, sprains, strains, bumps and bruises here, people.
Try to keep as mobile as possible region by adopting the joint (s) closer through their full range of motion to the best of their ability.
Enable
mobilization and activation go hand in hand. In this case, when mobility is too painful or simply impossible, activation is a next big step.
Activation can be manual, with techniques such as MAT, SMR or art, where the muscle is precisely active hand / to promote activation.
If that's too painful, try another activation technique as TENS Unit, which stimulates the surrounding muscles without causing direct pain.
Compressing
The letter is rice Dr. Mirkin is C. The C, for compression, is here to stay.
Ideally, you want to compress the area and mobilize while compressed.
You can slightly compress the area for extended periods of time with clothing or bandages, but only good compress the area for 2-4 minutes to one hour or less every 2 hours.
Hydrate
Water is essential for almost all functions of the human body, which is composed of about 60 percent water.
Dehydration can increase joint pain, muscle pain and delay the lymphatic process. Staying hydrated will ensure that everything works properly.
I recommend athletes drink two-thirds of their body weight in ounces of water per day. Take your weight and multiple by 0.66 to get this number. Example:. An athlete 200 pounds should drink 132 ounces per day
(0.66 x 200 = 132)
When you're injured, I recommend adding 24 ounces to the total you usually aim.
Note
Observation is the last (but not least) step system male. Your body gives you continuous feedback during the recovery process. It's your job to observe and react to it.
- How do you feel the affected area?
- Are you still in pain?
- has the problem worse?
- repair process taking place feel?
- How is the affected area?
- Is there bruising?
- is their decreasing inflammation in your own?
value of feedback from your body and use it to your advantage by taking measures to rehabilitate the injury and the future plans for injury prevention.
Final Thoughts
My recommendation is to get rid of the RICE technique and move on to my male technique.
- Best name. MACHO> RICE
- Best logic. MACHO makes sense when you think about body processes.
- Better results. MACHO has impacted my clients' (and mine) training with positive results.
With all due respect to Dr. Mirkin. I just hope to have half the success, knowledge and the impact it has had on the sports industry. But when the man who invented RICE tells him to stay away from her, it's time to get away from it.
anti-inflammatory methods can mask pain or pain temporarily, but that does not amount to full functionality. Macho Follow the steps to recovery from injury has completely recovered with lasting benefits.
Source: http://www.stack.com/a/why-you-shouldnt-ice-after-a-workout?
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