Anybody use ice baths for recovery?

If so, I'm curious to hear what prompted you, and how badly you were hurting. :)

Me? I just tried one, and it seems to be working, I can walk down stairs a little easier, but maybe it's just time. Anyone have any stats on the effectiveness of ice baths?

I have used them after heavy training or racing days. Try it with Epson (sp?) salt in the water. I'm told that's supposed to help with the recovery.

Oh, the ice bath.
I trained for my first marathon last year (marathon was last June) and I became all to familiar with the ice bath.
My coach recommened I start them after I injured by ITB, and the increasing mileage was taking a toll.

My one tip is this: Ease it in!

Instead of filling the tub with really cold water, adding ice, then adding yourself, try this: Fill the tub about halfway with tepid water, and get a bucket or two of ice while this is happening. Then get in, and slowly start dialing the knob to colder and colder water. Then start adding the ice.
Easing it in this way is a lot less shocking to they system!

When I trained it was one of the coldest winters in memory here in Boston, and getting back from a 15+ mile run in 5 or less degree weather was no fun at all! BUT - it really really does make a difference. My legs ceratinly felt fresher the next day than before I began them, and it did help a lot with the ITB pain.

They still suck though. :p

A good alternative to the Ice Bath that I've started using is the Hot and Cold shower trick. It's much more convenient and will help with recovery unless your in really bad shape. Try alternating between 3 minutes of warm water and 1 minute of cold water doing this 3 to 4 times.

IS a hot bath as effective as an ice bath? Just curious.

I think the idea for the ice bath is to help reduce swelling.
It really helped me since I had an injury, but I know others who did not have an injury found it helpful also.
Not sure if hot would have the same effect, although it does feel better!!
:p

another idea for the ice bath is to use a garbage can outside. If you have some a proch you can step off you can fill the can with cold water via the hose. Add some ice, then submerse one leg at a time. This aviods sitting in a tub .

good idea. set it up in a garage or on a porch... couple buckets of ice... I think i have my next weekend project decided :)

I use ice baths for recovery and after a really hot run. If its too bad (the temperature) then stay in the ice bath for 10 minutes then take a hot shower after that. its kind of like a bengay water treatment thing. :p

since this post I've learned that 2 large (12"x6"x6") bags of ice in a garbage can full of cold hose water is entirely too much ice for me. 1 bag is plenty.

after my last race i gave it a shot, and could last not 10 minutes, but barely 10 seconds before my legs had that instant needle-numb feeling, and i was writhing in pain. cut to an hour later, ice still really hasn't melted that much, but i could last much longer, this time almost a minute. once I could last that long, I alternated minute out, minute in, for almost 10 minutes.

worked great. my recovery time was practically zero. but next time, less ice.

I read somewhere a while back that taking a cold shower will help flush the lactate from your muscles after a hard training/race day. I usually finish all my post workout showers by turning off the hot water for as long as I can stand it and it seems to help a bit. I notice I am less sore the following day and can hit my training hard the next morning.

Thoughts?