Cold shower after train reduces muscle inflammation

Researchers from the Ulster University's Department for Health and rehabilitation have looked at 17 small clinical research on cold or icy showers after exercises, with a total of 366 respondents surveyed.

They have largely compared the effects of these showers to breaks or cases where there was no intervention after the train, while the cold showers have been significantly linked to the slightest muscle pain one to four days after exercise.

Most surveys surveyed have spent between five and 24 minutes in water at average temperatures between 10 and 15 degrees Fahrenheit [15 ° C]. In some cases respondents have left the shower and returned to it at the given time.

We have found some evidence of how immersion in cold water after exercise can reduce muscle pain, but only parallel to rest.

Care is advised about these results because respondents have known what therapies they are receiving, while some reported benefits may also be the result of the placebo” effect, explained study leader Chris Blackley.

Most research does not mention side effects, so Irish researchers claim that they do not have enough information about the possible dangers of being immersed in cold water. They add that additional quality studies must be conducted.

The cold train shower slows down catabolic processes (degradation) to 90 percent.

The cold strengthens blood vessels and reduces metabolic activity, which reduces muscle swelling. After the body comes out of the water, the tissue heats up, the blood flows faster, and the by - products of cell degradation are more quickly converted into the lymphatic system (the body recycles more effectively)