On the Topic of Recovery
One the best things that we can do to help ourselves feel better and aid in recovery is to reduce inflammation. Inflammation is a natural defense created by the body so that toxins do not spread or that we do not bleed to death. We also create inflammation after killing a WOD, sometimes making us so sore that we might skip training. (How many of you instinctually pop Ibuprofen after a workout?)
In addition to pharmaceuticals, ice is a great anti-inflammatory that has none of the negative side effects to stomach lining, and in addition to reducing inflammation, ice also has other benefits, such as reducing body temperature, which increases circulation, pumping toxins out of our muscles much more quickly. Using ice in an ice bath is probably the best application (not to be read as the most enjoyable). Sitting in a ice bath for 10-15 minutes reaches all nooks and crannies (whether we want it to or not) simultaneously and quickly reduces body temperature. Think of how many ice packs, and how much time you would need to accomplish the same thing.
There are several products on the market ranging from a few hundred to several thousand dollars that serve the purpose of an ice bath, but all you really need is a tub, 7 to 10 pounds of ice ($1.50-2.00) and 15 minutes of courage (you will see what I mean if you haven’t done this before. After the soak, you will get out (albeit a little stiff from the muscular contraction, which goes away when you warm up) leaving a great deal of inflammation behind. The sooner after a workout you can do this, the better the benefit, however, an ice bath at any time is beneficial.
For added benefit, try a contrast bath. Sit in the ice bath for 3-4 minutes, then jump out and in to a hot (really hot) shower. The contrast not only makes the ice bath more tolerable, but also increases the benefit to the vascular system. If you really want to live it up, there is a place in Palo Alto called Watercourse Way that rents rooms with saunas, hot tubs and ice baths in them. (They drain the tubs after each use. I was thinking the same thing.) In any case, try an ice bath after your next WOD and see if you don’t feel better for the next day’s class.
WOD
21-15-9 for time
Calorie row
Thrusters (#95/65)
GHD sit-ups
NSAIDS are hard on the Liver as well as the kidneys and stomach lining. A post workout cool down, lots of fish oil, a diet low in Omega 6 fatty acids (yes, those nasty grains again)will go a long way in decreasing inflammation. If you're lacking the guts to try the ice bath, give contrasting shows a try for a while then move to the big leagues. Doing all of the above will decease soreness and protect you from a list of diseases and health issues.
Posted By: chris on 7/27/2010 11:54:00 AM
Ibuprofen...NSAIDS are really hard on the kidneys, treat them with alot of respect. Personally I do not use them unless something is really really wrong.
Posted By: Marnel on 7/26/2010 2:12:22 PM
Okay, I am not a Dr., but there is very good evidence that allowing the body to deal with inflammation naturally is more beneficial than taking meds. If you don't have time for the ice bath, try contrast showers (60 secs of hot followed by 60 secs of cold for 10-15 minutes.)
Is taking Advil okay after a workout if I'm sore? My daughters volleyball coach convinced her not to, saying she would become used to it. I'd never heard that before.
Posted By: Carla C on 7/25/2010 10:58:13 AM