REGENERATION: WHY ATHLETES REACH FOR ICE WATER
02. 09. 2024
Exposing the body to the cold is gaining popularity not only among enthusiasts of a healthy lifestyle, but also among professional athletes. Hardening and its beneficial effects on body regeneration are well known and have become part of the training routine of many elite athletes. How exactly does hardening contribute to recovery and why is it so popular among athletes? Let’s look at it in more detail.
HOW DOES HARDENING PROMOTE REGENERATION?
- Reducing Inflammation and Swelling One of the main benefits of bracing is its ability to reduce inflammation and swelling in the body. When the body is exposed to cold water, blood vessels constrict, reducing blood flow to the muscles and reducing inflammation. As soon as the body leaves the cold, blood vessels dilate again and fresh blood rich in oxygen and nutrients returns to the muscles, which speeds up recovery and relieves pain.
- Accelerated Muscle Recovery After intense training, microtraumas occur in the muscles, which cause muscle pain and fatigue. Strengthening can help speed up the recovery of these muscle fibers. Cold water promotes the flushing of metabolic waste products, such as lactic acid, that build up in the muscles during exercise. This leads to faster relief from muscle fatigue and less post-workout soreness.
- Increased Supply of Oxygen and Nutrients After hardening, there is a significant increase in blood circulation. This sudden increase in blood flow means more oxygen and nutrients are delivered to the muscles for recovery. This promotes faster healing and increases overall performance.
SPORTS WHERE HARDENING PLAYS A KEY ROLE
- Running and Marathoning Runners, especially those participating in long runs such as marathons, often use strengthening as part of their recovery routine. After a long run, when the muscles are heavily loaded and tired, ice baths help reduce inflammation and shorten recovery time.
- Soccer and Rugby Team sports such as soccer and rugby, where there is frequent impact and physical contact, use bracing to reduce swelling and bruising. Cold water helps speed recovery from impacts and reduces the risk of injury.
- Strength Training and Bodybuilding For athletes who engage in strength training, such as weightlifters and bodybuilders, recovery is key to building muscle mass.
- Post-workout toning helps flush out lactic acid and ease muscle soreness, allowing for a quicker return to training.
- Triathlon and Cycling Endurance sports such as triathlon and cycling place great demands on the muscles. Hardening plays a role here in speeding up recovery and reducing fatigue, which is key for repeated training and competition.
WHY DO ATHLETES STIFFEN?
Athletes toughen up for several reasons. The first is the already mentioned regeneration, which enables a faster return to training without loss of performance. Also, bracing is a great tool for mental preparation – exposing yourself to the cold requires a certain amount of self-discipline and control, which is a huge advantage in a competitive environment. Hardening also helps athletes better manage stress and strain, which is important for their mental resilience.
