41–50 of 72 posts
It's amazing how much medical knowledge we have to unlearn (and sometimes relearn) as time passes. Some of it from experts; much of it folk wisdom. And how much of that knowledge was based on overzealous extrapolation (as appears to be the case here). Heat vs Ice for injuries Fats vs Sugars vs Proteins (and everything else diet-related) Leeches went out of favor, but now see limited use again (for very specific thing…
This is a weird article / statement. RICE, afaik (former doctor here), was never about prolonged use for healing. The intent is to mitigate the harms of the initial excessive inflammation/swelling response (which threatens to compromise tissue at the peak of the injury event), by dampening this response via cooling / constriction of blood vessels. But, absolutely, after this has settled a bit, you're supposed to appl…
How does this all relate to sauna to ice bath hot-cold style treatment? Is that a totally different kettle of fish?
Earlier quoted context omitted.
Ice is also widely recommended to aid recovery for athletes, despite it having a negative effect on post-exercise adaptation. People widely recommend incorrect stuff to athletes all the time.
Ice is good for muscle recovery immediately after strenuous activity . Within minutes is best, up to an hour or so is still effective. After that you need warmth. Strenuous here means lifting your one rep max, running 20 miles, breaking a personal best sprint time, that sort of thing. I can attest from personal experience that ice bath right after exercise works in these cases. I’ve even tested it by icing just one l…
Imagine you could perfectly recover with some intervention. Then weight lifting no longer works!
For examples like the ones you listed, peak performances where you’re not concerned about gainz and maybe even have to perform again soon after, it makes a lot of sense to do anything to recover quickly.
[1] https://en.wikipedia.org/wiki/Ronald_A._Malt#First_Successfu...
The current research supports the role of ice in temporary pain relief, but there is little evidence supporting the use of ice to aid in healing, or even swelling reduction.[7] Further research is needed to further understand how ice should be applied. At this time, due to the lack of evidence, there is no consensus on the ideal temperature ranges, time frames, application methods, or patient populations when using ice on a soft tissue injury.[16] Most studies use icing protocols of intermittent 10-20 minute applications, several times a day for the first few days following an injury.[7]
and
Currently, the RICE protocol is no longer recommended and has given way to other protocols for treating soft tissue injuries. Most recently, in 2019 the mnemonic "PEACE & LOVE" was coined by Blaise Dubois. The PEACE component stands for protection, elevation, avoid anti-inflammatories, compression, and education. It guides the treatment of acute soft tissue injuries. The LOVE component stands for load, optimism, vascularization, and exercise. It guides the treatment for the sub-chronic and chronic management of soft tissue injuries.
Earlier quoted context omitted.
Ice is good for muscle recovery immediately after strenuous activity . Within minutes is best, up to an hour or so is still effective. After that you need warmth. Strenuous here means lifting your one rep max, running 20 miles, breaking a personal best sprint time, that sort of thing. I can attest from personal experience that ice bath right after exercise works in these cases. I’ve even tested it by icing just one l…
I think the idea is that you performed the exercise to create stress that you want your body to respond to by getting stronger / more aerobically fit etc in some way. So by icing, yes, you recover better, but by reducing the stress you reduce the adaptations. Imagine you could perfectly recover with some intervention. Then weight lifting no longer works! For examples like the ones you listed, peak performances where…
- hypertrophy to actually gain strength and muscle (ie. longer recovery time)
- maximum recovery to heal from a strenuous exercise and be ready for more the next day (ie. shortest possible recovery time)
In the second scenario, I don't care about gaining strength at all, and the recovery is the only important aspect.
I suppose it's related, that for athletes, ice baths after exercising are to be avoided because they hinder hypertrophy.
Hypertrophy is often not the goal.
And here I thought the ice was intended to be a pain reliever, not a way to induce healing.
Earlier quoted context omitted.
Hypertrophy is often not the goal.
Surprising that this fact is being often overlooked in this thread. If you're in a multi-day golf tournament for example, an ice bath for immediate recovery and lack of hypertrophy is exactly what you want.
Earlier quoted context omitted.
Hypertrophy is often not the goal.
Surprising that this fact is being often overlooked in this thread. If you're in a multi-day golf tournament for example, an ice bath for immediate recovery and lack of hypertrophy is exactly what you want.