Just two more days to go! With very little running this week, this blog has been quiet. Enough is enough! I need your opinions and experiences of ice baths. You see, I am thinking I'll take an *ouch* ice bath after the marathon. I did not do that after the last one and I was very sore. So after hearing good things (online) about submerging my lower half in ice and water (again, *ouch*) I am thinking I'll try it. What do you think? And did you take a nice warm shower after the ice bath? Help!
And now for the great news: Elijah is home from the hospital!
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8 comments:
I am a huge fan of ice baths, not because I'm a masochist but because they really work. I usually take a quick warm shower before getting out but not long enough to really warm me up after the ice bath, just to get the sweat off the rest of my body. I have heard some benefits in doing contrast baths (alternating cold and heat) but have not tried it.
I do know that adding ice *after* you've gotten into the cold water is MUCH easier than getting into water with ice already in it. Also, drinking warm liquids while sitting in the ice bath and having distractions (music, book, camera, etc) really helps. Don't forget to move the ice around occasionally as your body will eventually warm the water nearby it.
I usually stay in for 15 minutes but start out at 5 if you're new to them. The first couple minutes are very painful but after your legs go numb it's not as bad. Some folks say walking around a lot after a marathon is also a good way to reduce soreness but I'm usually not in the mood to do so.
I agree with all of Shirley's suggestions on ice bath technique!
Also, if you REALLY can't stand it (or are super lazy, like me at times) you can run your shower on cold and just point it from your waist on down. Make sure to turn around so you get the back of your legs too. I call this poor-man's-ice-bath. :)
I always take a warm shower afterwards.
2 days to go! Wow!
I will offer the flip side of things. I just don't know about an ice bath.
One of the blogs I read on a regular basis is Half-Life. I offer this blog for your casual reading...
http://half-fast.blogspot.com/2007/11/how-to-ice-bath.html
Let me know what you think!
Wow! 2 days to go!
Well, since I have never run a full marathon, I have no idea, but it sounds mighty painful. I hate the cold anyway, so I don't think I could do it for even 5 minutes. I know Annette will stick her legs down in her pool, now it's not icy, but it's plenty cold, you might try that if you're a big honking chicken like me.
Susan, i wish I had done an ice bath after mine but I just couldn't bring myself to do it. Now I have soaked my feet, legs in a cold swimming pool many times and it does help. I have read whatever you do don't take a hot bath or super hot shower. Makes the muscles rebel. Putting your legs up in the air against a wall or something helps too. Seems to be a favorite among the Cruisers. It did help me but then again I was hurt at mile 8 so there was not much help for me anyway. Also, walk around afterwards for a little while so you don't get all stiff. All I can say is the pain is worth it! I'd do it again tomorrow if I was ready.
I have followed what Shirley has said after any run over 18 miles and for my marathons and it works GREAT!!! Another piece of advice that Shirley gave me that helps is when you get in the tub and the cold water is filling up, put the ice bag in the water, but don't empty it right away - wait to acclimate a bit to the cool water, then when the tub is full enough, cut loose the ice.
To add on to what Arland said, yes, soaking in cold water (rather than ice water) also helps. Though not as effective as ice water, it does reduce swelling in legs and get you on the road to recovery faster. Heat exacerbates swelling and will make you sore for much longer. So Half-Fast's suggestion to drink a margarita is fine, if you want to, but do NOT go into a hot tub (she's kidding about that, I'm sure!). Walking around after a race increases circulation which also helps reduce swelling in one's legs.
IMHO, people who choose to be limping around for more than a couple days after their marathon are the ones who are NUTZ :-)
I'm a huge fan of the ice bath. No need to elaborate as the others have given you plenty of info on the benefits.
I completely agree with Shirley... get in a dry tub, turn the water on and let it fill up to your waist (cold of course) and acclimate, THEN add your ice in. Also, climb in with a bathing suit on and a hoodie over it to keep your upper body warm.
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