Exercise And Cold Water Immersion

When a patient tries to work through the aches and pains of either rehab or activities of daily life, they can develop pinpoint pain in their muscle due to compensation patterns that may hinder their performance. These pinpoint pains are commonly referred to as either active or latent trigger points. Active trigger points are known as highly localized, hyperirritable, taut bands of skeletal muscle fibers that can be felt by the patient without any palpation; while latent trigger points are pain-free until stimulated with palpation (Morihisa,Eskew, McNamara, & Young, 2016). These trigger points have been seen to be the cause of up to 85% of patients with the chief complaint of muscular pain (Unverzagt, Berglund, & Thomas, 2015). It is because of this that recent research on a technique called dry needling, has recently taken the sports medicine field by storm.

When a patient tries to work through the aches and pains of either rehab or activities of daily life, they can develop pinpoint pain in their muscle due to compensation patterns that may hinder their performance. These pinpoint pains are commonly referred to as either active or latent trigger points. Active trigger points are known as highly localized, hyperirritable, taut bands of skeletal muscle fibers that can be felt by the patient without any palpation; while latent trigger points are pain-free until stimulated with palpation (Morihisa,Eskew, McNamara, & Young, 2016). These trigger points have been seen to be the cause of up to 85% of patients with the chief complaint of muscular pain (Unverzagt, Berglund, & Thomas, 2015). It is because of this that recent research on a technique called dry needling, has recently taken the sports medicine field by storm.

My hands were shaking and couldn’t move as fast after submerging it in ice water. I noticed our muscles can move and function well when the body is warmer.

Exercise-induced hypoalgesia (EIH) is a very well researched phenomenon (Naugle et al., 2012) demonstrating reduction in pain that occurs during or following exercise and is caused by the increase in blood pressure that accompanies high or low intensity exercise. A growing body of research has also demonstrated the effectiveness in increased muscular strength and hypertrophy following exercise (low intensity resistance training, walking, cycling) combined with blood flow restriction (BFR).

A majority of all Americans have participated in at least one sport during their childhood and adolescent years. Differences exist in both contact and noncontact sports, but the likelihood of sports related injuries still occur due to physicality or the overuse or misuse of a particular body part. (www.stanfordchildrens.org). With the common occurrence of injuries in every sport, recent times have brought breakthroughs that help athletes recover faster and more effectively. Since its debut in ancient times, sports medicine has been a big part of all athletes’ lives with healing and recovering. From injuries such as ACL damage, shin splints, strains and sprains, muscle cramps, and concussions, sports-related injury is inevitable for most athletes but with the help of medicines and preventative measures injury can become more and more avoidable.

As a second intervention align with the IV paracetamol, a cold gel pack was also applied to the skin surrounding the surgical site for 10 to 15 minutes, 4 times on shift (Adie, Kwan, Naylor, Harris & Mittal, 2012). Cryotherapy or cold therapy is commonly used to improve post-operative pain, and reduce the duration of recovery following surgery (Adie et al., 2012). There are several ways to apply cryotherapy to the affected area, including a bag of ice, gel pack or specialised devices that can deliver low temperature to the skin surrounding the surgical site or an injury (Adie et al., 2012). The duration and frequency of cold therapy can differ depending on the used modality (Breslin, Lam & Murrell, 2015). Consequently, the average recommendation ranges from ten to twenty minutes, up to a maximum of four times per day (Breslin et al., 2015).

The stress placed on your muscles during exercising leads to tiny tears in your muscle fibres occurring, these tears will cause swelling in your muscle tissues, this creates pressure on the nerve ending and pain. In order to repair these micro tears protein, sufficient fuel and rest is needed making the muscle stronger.

The article written by Kennet, Hardaker, Hobbs, and Selfe compares crushed ice, gel pack, frozen peas, and ice-water immersion to see which one had the best therapeutic outcome. These modalities are supposed to cool the tissues in the injured area to decrease swelling and pain. The researchers had several patients undergo 20 minutes of application to the right ankle with each of the four different modalities. After the 20 min application, the patient’s extremity had 30 minutes of rewarming time. Temperatures were taken to see which modality cooled the extremity the best and compared rewarming temperatures too. Crushed ice and ice-water immersion had the greatest cooling ability in those 20 minutes. The gel pack only cooled the surface area

The athletic realm is more competitive today than it has ever been. As the years have passed more and more studies have been done and attention have been drawn to creating the elite athlete and training has become more efficient and challenging on the athletes body. I’m sure that we have all heard the phrase “more is better” but this is not always the case when it comes to preparing to compete. Coaches and athletes who think this way increase the likelihood of their or that athlete’s experiencing overtraining syndrome. Overtraining syndrome (OTS) is defined as a condition of fatigue and underperformance, often associated with frequent infections and depression which occurs following hard training and competition. Overtraining syndrome is the

Recovery after exercise is crucial, whether it may be competitive athletics or amateur sports. The way in which a person recovers can affect how a person feels by reducing the negative post-exercise effects such as muscle soreness/stiffness and general muscle fatigue. Cold water immersion will be the first recovery modality reviewed. This method seems to be the most widely used recovery tool within athletics. A review of other recovery methods such as contrast water immersion stretching, self-myofascial release, and massage will be completed to show as comparison to cold water immersion.

4. After a grueling workout, there's a good chance you're going to be feeling it (we're talking sore thighs, tight calves). Relieve post-fitness aches by submerging your lower body in a cold bath (50 to 55 degrees Fahrenheit; you may have to throw some ice cubes in to get it cold enough) for 10 to 15 minutes. "Many top athletes use this trick to help reduce soreness after training sessions," says Andrew Kastor. And advice we love: "An athlete training for an important race should consider getting one to two massages per month to help aid in training recovery," adds Kastor. Now that's speaking our

Muscle soreness can be prevented with some measure taken. Start exercise program slowly and exercise for a short time only. Increase your activity a little each day until personal goal is reach. Once an individual has experienced delayed muscle soreness at specific exercise intensity, he or she shouldn't encounter that sensation again until the intensity level is increased. This is because muscle soreness has been shown to produce a rapid adaptation response, which means that the muscles adapt to a given exercise intensity level. Unless the exercise intensity level is changed, soreness will not occur. Base on how much intensity level as individual increase the recommended approach to preventing delayed muscle soreness are as follows; gradual progression and conservative increases in

For many sports with congested fixtures recovery between games is very important to ensure players are at their best for the matches. An example of a period where this is particularly true is the Christmas period with football with most teams facing a high number of games in a short period, sometimes only 2 days between games. Without proper recovery modalities players, can suffer from delayed onset muscle soreness (DOMS) and from a study by Cheung, Hume & Maxwell (2003) it was found that DOMS reduces athletic performance due to the muscle soreness and the damage done to the muscle and caused a decrease in strength and power, with a greater effect on strength and power during eccentric contractions. A study by Byrne, Twist and Eston (2004) discussed the muscle damage caused by high force eccentric exercise. They found that the stretch-shortening cycle(SSC) what occurs during a drop jump, causes muscle damage in the muscle and therefore contributes to DOMS and is similar to the damage done by running.

is to give you the energy to complete an endurance event with less fatigue, improving your athletic

This is what causes us to be sore. The muscles then build back up, becoming stronger than before. (lifehacker.com) People still need to be careful when they exercise because they can hurt themselves or overexert themselves while doing it. Being a little sore for a 24-48 hour period is normal but when being sore is a severe pain, it was probably caused by overexertion. (lifehacker.com)