I thought I’d kick off the Crossfit section with an interesting link to a cheap and effective recovery aid: Contrast hydrotherapy.
Recovery has been a step-child subject in CF circles. There are techniques and modalities that help beyond simply The Zone. We have noticed significant recovery improvements with just an ice bath immersion. This is easier to implement as no heated water is necessary, but it makes stretching at the end of a session difficult if not impossible. On the other hand, if the athlete stretches at at the end of the session it can be brutal to climb in the cold water. An alternating bath can be the perfect solution. The session can end, the athlete stretches, hits the hot tub first, then the cold tub and alternates between the two several times.
The attached photo is from the past winter. It was 22*F in Chico and the ice was over an inch thick. GET SOME!
Here is an abstract from the Journal of Strength & Conditioning Research:
The Journal of Strength and Conditioning Research: Vol. 21, No. 3, pp. 697–702.
The Effect of Contrast Water Therapy on Symptoms of Delayed Onset Muscle Soreness
Joanna M. Vaile
Department of Physiology, Australian Institute of Sport, Canberra, Australia; Nicholas D. Gill
School of Sport and Exercise Science, Waikato Institute of Technology, Hamilton, New Zealand; Anthony J. Blazevich
Department of Sport Sciences, Brunel University, Uxbridge, United Kingdom
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