Ice Baths

A contrast shower might be a handier and possibly more effective method, you turn the water on hot as high as you can handle for a minute or so then switch to cold for min, repeat a few times. You can direct it onto the muscles most affected with the shower head.

I find them very handy after a deadlift or squat session actually, to just turn the hose on my lower back or quads for a few mins switching between hot and cold, gets the blood moving.

crucial is a good warm down after the game - dynamic stretching

sit in ice bath for at least 30 secs
hot shower for 30 secs
repeat three times. (plunge pools are great for this - also can be done at home with loads of ice and cold water...)
should be done within 20 minutes of finishing exercise.

then take a recovery shake to help get food to the muscles quickly. followed by a good dinner and lots of sleep.

rubadub wrote: »

An interesting test would be doing a load of squats and just treating one leg, to see if there is a difference in DOMS.

Rather you than me lol, sounds like it would make the dom'd up leg feel that much worse. I did it on my back a little earlier and the muscles are much more relaxed its nice to have an easy fix like that to use.

connollys wrote: »

as far as I know the optimum time to use an ice bath is directly after you've finished exercise.

Correct.

From ice bath, to hot shower and back to ice bath 3 times is what we used to do for the football.

I know from experience that 'feels' better and it is what I've done myself previously but this is no longer considered best practice in professional sport.

i was skeptical and didnt bother first few weeks but tried in one night and couldnt believe the difference the next day.

I've also always been sceptical but there is starting to be more and more valid data to back it up.

brianthebard wrote: »

A contrast shower might be a handier and possibly more effective method, you turn the water on hot as high as you can handle for a minute or so then switch to cold for min, repeat a few times. You can direct it onto the muscles most affected with the shower head.

That's pretty much exactly what I used to do and advise.

The current research would tend to indicate that it isn't very effective.

Will Heffernan wrote: »

It appears getting no respite is actually the answer...stay immersed for 10-15 mins is what the literature is pointing towards.


That's also what the literature is pointing towards....that is...the sooner the better.

correct
but who has 15 minutes to sit in an ice bath or plunge pool, especially when other people want to use it.

I've actually increased my stints in the ice bath to 2 minutes, if I can stick it.

cc87 wrote: »

http://www.tandfonline.com/doi/abs/10.1080/17461391.2011.570380

thought id link this, new study.....ice baths not so good from this.

This statement I can agree with. As in this study doesn't show much in the way of variability between cooling modalities.

BUT

Have you actually read the study? Were the subjects trained or untrained? Did you see the intensity of the testing protocol?

This is one study and you have to ensure that you look at studies as a whole rather than cherry picking them in an attempt to support your argument.

For example....If I made the statement 'The effect of anabolic steroids on muscle hypertrophy and growth were found to be purely psychological' and then posted the link to one scientific abstract that supported my statement would you believe me or would you find that a little disingenuous?

I think its a personal thing, some people love them and they work, some hate them and they dont work

This I disagree with but as you've stated that it is your personal opinion rather than in anyway backed up by huge amounts of data I suppose it is fine.

I think based on the research currently available that your opinion is incorrect and that it is more like...some people love them and they work, some hate them and they still work.

Cill94 wrote: »

this is a pretty good video on the subject of ice vs heat

You are joking right?

That is not a pretty good video on the subject. It's an advertisement.

You are not helping your argument...the fact that he doesn't actually understand exercise physiology in not really a great start either.

What about if I stick up some videos of Chuck Norris and his Total Gym discussing it's superiority over traditional resistance/weight training?

What about if I stick up some videos of people and their vibro plates discussing its superiority over traditional resistance/weight training?

I am talking about the preponderance of actual scientific data not some pseudo scientific advertisement by some dudes selling equipment.

I actually find that video offensive in it's stupidity....I feel noticeably dumber after watching it.

Cill94 wrote: »

How wude. The thought of someone believing you when you say heat application doesn't help your muscles recover is, well... lol

http://hookedoniron.com/home/thermal-therapy-for-muscle-recovery

http://orthopedics.about.com/od/overuseinjuries/tp/Musclesoreness.htm

http://www.musculardevelopment.com/articles/training/3536-turn-up-the-heat-for-muscle-mass-by-robbie-durand.html

http://www.medicalnewstoday.com/releases/29108.php

OMG LOL

You are quoting 'hooked on iron'? You are quoting 'muscular development'? I am not getting my knowledge from...about orthopaedics.com or medical news today.

For every dumb website you want to throw up talking rubbish I will put up a link to an actual paper.

Cill94 wrote: »

The guy with the cap has worked as a physio for most of the top sport teams in America. The guy in the orangeish top has a doctorate in physical therapy and a masters in kinesiology. There is nothing 'pseudo science' about that. I think they know more than you, and I think you need to get off your imaginary high horse.

Also, care to point out what equipment is being sold? Only piece of equipment they recommend using is a hot tub lol

OK...you won...I tried to fight it but your scientific documentation and the strength of that video won me over.

I am wrong you are right. We can just leave it there. You know your right. I know your right. I am sure everyone that reads this post will be blown away by the strength of your argument.

Kudos to you sir or madam. Well played.

Cill94 wrote: »

:rolleyes:

Go to the bottom of the page there bud. You'll see a nice list of what's called 'references'. Among these you will scientific backup for what is described on said pages that you are intellectually above reading. I'm not going to copy and paste each individulal one to accommodate your weak attention span.

Brilliant.

Have you read any of them by chance?

Like this one?

Int J Sports Physiol Perform. 2012 May 29. [Epub ahead of print]
Effects of Water Immersion on Post-training Recovery in Australian Footballers.
Elias GP, Varley MC, Wyckelsma VL, McKenna MJ, Minahan CL, Aughey RJ.
Source
Institute of Sport, Exercise and Active Living, School of Sport and Exercise Science, Victoria University, Melbourne, Australia.
Abstract
PURPOSE:
We investigated the efficacy of a single exposure to 14-min of cold water immersion (COLD) and contrast water therapy (CWT) on post-training recovery in Australian football (AF).
METHOD:
Fourteen AF players participated in three weeks of standardised training. Following week 1 training, all players completed a passive recovery (PAS). During week 2, COLD or CWT was randomly assigned. Players undertook the opposing intervention in week 3. Repeat-sprint ability (6 x 20-m), countermovement and squat jumps, perceived muscle soreness and fatigue were measured pre-training and over 48 h post-training.
RESULTS:
Immediately post-training, groups exhibited similar performance and psychometric declines. At 24 h, repeat-sprint time had deteriorated by 4.1% for PAS and 1.0% for CWT but was fully restored by COLD (0.0%). At 24 and 48h, both COLD and CWT attenuated changes in mean muscle soreness, with COLD (0.6±0.6 and 0.0±0.4) more effective than CWT (1.9±0.7 and 1.0±0.7) and PAS having minimal effect (5.5±0.6 and 4.0±0.5). Similarly, after 24 and 48 h, COLD and CWT both effectively reduced changes in perceived fatigue, with COLD (0.6±0.6 and 0.0±0.6) being more successful than CWT (0.8±0.6 and 0.7±0.6) and PAS having the smallest effect (2.2±0.8 and 2.4±0.6).
CONCLUSIONS:
Australian football training can result in prolonged physical and psychometric deficits persisting for up to 48 h. For restoring physical performance and psychometric measures, COLD was more effective than CWT, with PAS being the least effective. Based on these results we recommend 14-min of COLD be used following AF training.
PMID: 22645174 [PubMed - as supplied by publisher]

or this one?

Eur J Appl Physiol. 2012 Jul 3. [Epub ahead of p
rint]
Consecutive days of cold water immersion: effects on cycling performance and heart rate variability.
Stanley J, Peake JM, Buchheit M.
Source
Centre of Excellence for Applied Sport Science Research, Queensland Academy of Sport, Brisbane, Australia, j.stanley@uq.edu.au.
Abstract
We investigated performance and heart rate (HR) variability (HRV) over consecutive days of cycling with post-exercise cold water immersion (CWI) or passive recovery (PAS). In a crossover design, 11 cyclists completed two separate 3-day training blocks (120 min cycling per day, 66 maximal sprints, 9 min time trialling [TT]), followed by 2 days of recovery-based training. The cyclists recovered from each training session by standing in cold water (10 °C) or at room temperature (27 °C) for 5 min. Mean power for sprints, total TT work and HR were assessed during each session. Resting vagal-HRV (natural logarithm of square-root of mean squared differences of successive R-R intervals; ln rMSSD) was assessed after exercise, after the recovery intervention, during sleep and upon waking. CWI allowed better maintenance of mean sprint power (between-trial difference [90 % confidence limits] +12.4 % [5.9; 18.9]), cadence (+2.0 % [0.6; 3.5]), and mean HR during exercise (+1.6 % [0.0; 3.2]) compared with PAS. ln rMSSD immediately following CWI was higher (+144 % [92; 211]) compared with PAS. There was no difference between the trials in TT performance (-0.2 % [-3.5; 3.0]) or waking ln rMSSD (-1.2 % [-5.9; 3.4]). CWI helps to maintain sprint performance during consecutive days of training, whereas its effects on vagal-HRV vary over time and depend on prior exercise intensity.
PMID: 22752345 [PubMed - as supplied by publisher]

or this one?

Int J Sports Med. 2012 Jun 21. [Epub ahead of print]
Effects of Cold Water Immersion and Active Recovery on Post-Exercise Heart Rate Variability.
Bastos FN, Vanderlei LC, Nakamura FY, Bertollo M, Godoy MF, Hoshi RA, Junior JN, Pastre CM.
Source
Universidade Estadual do Norte do Paraná - UENP, Physiotherapy, Jacarezinho, Brazil.
Abstract
The aim of the present study was to investigate the potential benefits of cold water immersion (CWI) and active recovery (AR) on blood lactate concentration ([Lac]) and heart rate variability (HRV) indices following high-intensity exercise. 20 male subjects were recruited. On the first visit, an incremental test was performed to determine maximal oxygen consumption and the associated speed (MAS). The remaining 3 visits for the performance of constant velocity exhaustive tests at MAS and different recovery methods (6 min) were separated by 7-day intervals [randomized: CWI, AR or passive recovery (PR)]. The CWI and AR lowered [Lac] (p<0.05) at 11, 13 and 15 min after exercise cessation in comparison to PR. There was a 'time' and 'recovery mode' interaction for 2 HRV indices: standard deviation of normal R-R intervals (SDNN) (partial eta squared=0.114) and natural log of low-frequency power density (lnLF) (partial eta squared=0.090). CWI presented significantly higher SDNN compared to PR at 15 min of recovery (p<0.05). In addition, greater SDNN values were found in CWI vs. AR during the application of recovery interventions, and at 30 and 75 min post-exercise (p<0.05 for all differences). The lnLF during the recovery interventions and at 75 min post-exercise was greater using CWI compared with AR (p<0.05). For square root of the mean of the sum of the squares of differences between adjacent R-R intervals (RMSSD) and natural log of high-frequency power density (lnHF), a moderate effect size was found between CWI and PR during the recovery interventions and at 15 min post-exercise. Our findings show that AR and CWI offer benefits regarding the removal of [Lac] following high-intensity exercise. While limited, CWI results in some improvement in post-exercise cardiac autonomic regulation compared to AR and PR. Further, AR is not recommended if the aim is to accelerate the parasympathetic reactivation.
© Georg Thieme Verlag KG Stuttgart · New York.
PMID: 22722961 [PubMed - as supplied by publisher]

or this one?

J Sports Med Phys Fitness. 2011 Dec;51(4):609-15.
Effects of cold-water immersion and contrast-water therapy after training in young soccer players.
De Nardi M, La Torre A, Barassi A, Ricci C, Banfi G.
Source

University of Milan, Milan, Italy - massimodenardi@alice.it.
Abstract
AIM:

Recent studies have investigated the importance of recovery strategies after training session, including hydrotherapy and cryotherapy. However, only a few studies have focused on cold-water immersion (CWI) treatments in team sport disciplines. The present study investigates the effects of CWI and contrast-water therapy (CWT) on the performance of young male soccer players during a week of training.
METHODS:

Eighteen young soccer players participated in the present study (age 15.5±1.0 years, weight 61.8±3.0 Kg, height 175.5±4.0 cm and training experience 8.1±1.0 years). They were involved in a four-day study with recovery using CWI or with CWT after each training session by using performance tests and small-sided games. We measured uric acid concentration, leukocytes, haemoglobin, reticulocytes and creatine kinase changes in the blood, axillary temperature, rating of perceived exertion after a training session, heart rate during exercise, performance tests (counter movement jump, repeated sprint ability and 5' shuttle run).
RESULTS:

No significant difference were reported between groups when different physiological tests were used; CWI and CWT did not negatively influence the performances of the athletes. The principal effect of CWI was a reduced perception of fatigue after the training session. The use of active recovery protocols based on cold water or cold/thermoneutral water did not induce modifications of inflammatory and haematological markers in young soccer players.
CONCLUSION:

The beneficial effect of a reduced perception of fatigue can improve training and competitions in young soccer players.

or this one?

Am J Phys Med Rehabil. 2011 May;90(5):356-63.
Effect of cold-water immersion on skeletal muscle contractile properties in soccer players.
García-Manso JM, Rodríguez-Matoso D, Rodríguez-Ruiz D, Sarmiento S, de Saa Y, Calderón J.
Source

From the Sports Training Analysis and Planning Laboratory, University of Las Palmas de Gran Canaria (ULPGC), Las Palmas de Gran Canaria (JMG-M, DR-M, DR-R, SS, YdS); and Physiology Laboratory, Faculty of Physical Activity and Sport Sciences, Technical University of Madrid (UPM), Madrid, Spain (JC).
Abstract
OBJECTIVE:

: This study was designed to analyze changes in muscle response after cold-water immersion.
DESIGN:

: The vastus lateralis of the dominant leg was analyzed in 12 professional soccer players from the Spanish 2nd Division B using tensiomyography, before and after four cold-water immersions at 4°C lasting 4 mins each. Core temperature, skin temperature, and heart rate were monitored.
RESULTS:

: A significant interaction (P ≤ 0.05) was found in muscle deformation between control conditions (5.12 ± 2.27 mm) and (1) immersion 3 (3.64 ± 2.27 mm) and (2) immersion 4 (3.38 ± 1.34 mm). A steady decrease was also observed in response velocity (immersion 1, -7.3%; immersion 2, -25.9%; immersion 3, -30.0%; immersion 4, -36.6%) and contraction velocity (immersion 1, -11.5%; immersion 2, -22.1%; immersion 3, -35.0%; immersion 4, -41.9%), with statistically significant differences (P ≤ 0.05) in relation to the reference values commencing with the third immersion. No significant differences were found between control conditions in subsequent exposures to cold water for the values of response time and contraction time. Sustained time and reaction time showed an increase during repeated exposures and with longer exposure time, although the increase was not statistically significant.
CONCLUSIONS:

: This study shows that repeated cold-water immersions (4 × 4 mins at 4°C) cause considerable alterations to muscle behavior. These alterations significantly affect the state of muscles and their response capacity, particularly in relation to muscle stiffness and muscle contraction velocity.

or this one?

Eur J Appl Physiol. 2010 Dec 4. [Epub ahead of print]
Short term effects of various water immersions on recovery from exhaustive intermittent exercise.

Pournot H, Bieuzen F, Duffield R, Lepretre PM, Cozzolino C, Hausswirth C.

Research Department, National Institute of Sport, Expertise and Performance (INSEP), 11 avenue du Tremblay, 75012, Paris, France.
Abstract

In order to investigate the effectiveness of different techniques of water immersion recovery on maximal strength, power and the post-exercise inflammatory response in elite athletes, 41 highly trained (Football, Rugby, Volleyball) male subjects (age = 21.5 ± 4.6 years, mass = 73.1 ± 9.7 kg and height = 176.7 ± 9.7 cm) performed 20 min of exhaustive, intermittent exercise followed by a 15 min recovery intervention. The recovery intervention consisted of different water immersion techniques, including: temperate water immersion (36°C; TWI), cold water immersion (10°C; CWI), contrast water temperature (10-42°C; CWT) and a passive recovery (PAS). Performances during a maximal 30-s rowing test (P(30 s)), a maximal vertical counter-movement jump (CMJ) and a maximal isometric voluntary contraction (MVC) of the knee extensor muscles were measured at rest (Pre-exercise), immediately after the exercise (Post-exercise), 1 h after (Post 1 h) and 24 h later (Post 24 h). Leukocyte profile and venous blood markers of muscle damage (creatine kinase (CK) and lactate dehydrogenase (LDH)) were also measured Pre-exercise, Post 1 h and Post 24 h. A significant time effect was observed to indicate a reduction in performance (Pre-exercise vs. Post-exercise) following the exercise bout in all conditions (P < 0.05). Indeed, at 1 h post exercise, a significant improvement in MVC and P(30 s) was respectively observed in the CWI and CWT groups compared to pre-exercise. Further, for the CWI group, this result was associated with a comparative blunting of the rise in total number of leucocytes at 1 h post and of plasma concentration of CK at 24 h post. The results indicate that the practice of cold water immersion and contrast water therapy are more effective immersion modalities to promote a faster acute recovery of maximal anaerobic performances (MVC and 30″ all-out respectively) after an intermittent exhaustive exercise. These results may be explained by the suppression of plasma concentrations of markers of inflammation and damage, suggesting reduced passive leakage from disrupted skeletal muscle, which may result in the increase in force production during ensuing bouts of exercise.

....I've stopped here only because I am bored now.

I've actually got these studies at home and unlike you I've read them.