The Ultimate Debate For Easing Ailing Muscles
After a game, it’s common to see baseball pitchers using ice baths to reduce inflammation and prepare for future innings. However, a recent study suggests that athletes looking to enhance their performance may benefit more from hot water immersion than cold water soaks. The research highlights the differing impacts of hot and cold baths on muscle recovery and athletic performance.
Hot soaks were found to improve exercise performance by promoting faster recovery of muscle power, whereas cold baths were better suited for reducing inflammation, swelling, and fatigue. Lead researcher Mamoru Tsuyuki from Ritsumeikan University in Japan explained that while cold-water immersion is a popular recovery method, it doesn’t always enhance exercise capacity. The study involved endurance athletes who performed high-intensity interval running followed by either a 20-minute cold bath at 59°F or a hot bath at 104°F. Results showed that athletes jumped higher after soaking in hot water compared to cold water.
Tsuyuki noted that heat therapy increases blood flow to damaged muscles, helping them repair and strengthen more effectively. For sports requiring multiple performances in a single day, such as games with halftime intervals, hot water immersion may provide a performance edge. Athletes could potentially use hot baths during breaks to boost their energy and perform better in subsequent sessions.
Experts believe that both hot and cold therapies have their uses, depending on the circumstances. Dr. Spencer Stein, an orthopedic surgeon at NYU, remarked that while warm baths are often favored before games, cold plunges are effective for alleviating muscle soreness. David Putrino, a rehabilitation specialist at Mount Sinai Health System, emphasized the importance of tailoring recovery strategies to individual preferences and needs, suggesting athletes experiment with both methods to determine what works best for their bodies.
The findings were presented at the 2024 Integrative Physiology of Exercise conference and are considered preliminary until published in a peer-reviewed journal. Nonetheless, the research offers valuable insights into optimizing athletic recovery through tailored use of hot and cold water therapies.
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