Hot Cold Therapy For Sprained Ankle

The Benefits and Risks of an Ice Bath

Hot Cold Therapy For Sprained Ankle
Ice baths have many benefits, such as the ability to reduce swelling, lactic acid, stress and also lower heart rate. However, there are risks associated with cold therapy , too. First an ice bath is not appropriate for everyone. Patients suffering from medical conditions like diabetes or high blood pressure should seek out a physician’s advice before beginning any form of cold therapy. Ice baths should be avoided by those who are brand new to physical fitness, as they could hinder the growth of muscle.

Reduces swelling
Ice bath cold therapy has numerous benefits, which include reducing inflammation and pain, as well as reducing muscle spasms and joint swelling. While the use of ice might not be appropriate for all kinds of injuries However, the icy temperatures are soothing and effective in treating swollen muscles and joints. The process is safe and effective in the majority of instances, however, cold bathing in ice is not recommended for people with open wounds or those who are pregnant or nursing.

Check with your physician prior to start an Ice bath. The water should be kept at 53 degrees Fahrenheit or lower. Some people are more comfortable with cold temperatures than others. Therefore it is essential to wear warm clothing and fleece. While ice baths cold therapy may be helpful for people who exercise but you should be careful not to icing yourself excessively and only bathe until your waist.

Reduces the amount of lactic acid
While the benefits of an ice bath cold therapy are well-known, you could be surprised to know that cold temperatures also reduce swelling. Cold therapy can also slow down physiological processes, which could cause the buildup of lactic acids within the body. The negative effects of cold therapy might be worth a try however. Let’s take a closer look. Let’s start by identifying the causes of the buildup of lactic acids.

Colder environments also boost the conversion of white fat into brown fat, which burns more calories. This type of fat allows you to burn calories. Taking an ice bath can also boost the production of brown adipose tissue. Along with increasing your body’s capacity to shed weight, cold therapy also promotes muscle growth. Although cold therapy may not be for everyone however, it can be an effective tool for weight loss.

Reduces stress
Stress levels that are high are the most common problem for all, including those who are elderly. Cold baths have been found to help in decreasing stress levels as well as improving sleep quality. Cold water triggers the vagus nerve which regulates heart beat and blood pressure. Additionally, they reduce levels of stress hormones in the body. They also aid in helping the brain release neurotransmitters that improve mood and reduce stress. This grounding effect can also be used to help prevent insomnia and anxiety-related sleep disorders.

Wim Hof, the Master of Ice, has been a pioneer in cold therapy for many years. The nickname is “The Iceman,” he has broken numerous records related to extreme cold exposure. He has run in the Arctic Circle in bare feet and completed the Namib Desert Marathon in freezing conditions. He also endured a marathon wrapped in ice cubes for 112 minutes. In addition to the extreme exposure to cold, Wim Hof believes that cold therapy can help ease anxiety and stress in various other areas of our lives.

Lowers heart rate
Ice baths offer many benefits. Ice reduces inflammation and lowers heart rate. The cold shock can cause damage to the circulatory system as well as your heart. It is best to avoid an ice bath if you have other known methods of recovery. This is a great option for people who are stressed because it can reduce anxiety. It decreases muscle soreness and may limit the potential to strengthen your muscles.

Exposure to cold triggers a natural reaction to the body. It stimulates the production of a hormone called noradrenaline. This hormone is responsible for raising blood pressure and heart rate. The effects of an ice bath on the body aren’t immediately evident however they could be beneficial in the short-term. A recent review of 19 studies revealed that ice baths help people cool down faster than other methods. There are risks like hypothermia and frostbite. Ice bathing can reduce the heart rate, but it does not improve recovery.

Cognitive function is improved
Research has revealed that cold showers and ice baths can enhance cognitive performance by up to 30 percent. It is said that these treatments help improve focus, memory, and exam performance. Studies have revealed that immersion in cold water enhances the release of neurotransmitters in the brain, and improves sleep. The benefits of cold therapy are extensive and scientifically proven. Continue reading to find out more about the many ways in which cold therapy can benefit your body and mind.

The flow of blood is essential to a healthy heart, strong immune system, and an abundance of energy. Insufficient blood flow can lead to brain dysfunctions, which can cause a variety of conditions. This can cause muscle cramps, fatigue, and headaches. Poor blood circulation can cause heart attacks in extreme instances. Cold immersion, on the other hand, increases blood flow to brain and increases nitric oxide delivery to the brain.

It helps to improve muscle recovery.
A cold bath can aid in the healing of muscles by diminishing inflammation. This can help to alleviate muscle soreness that can result from a rigorous exercise. The cold water can enlarge blood vessels and flushes metabolic waste out of the body. The water also helps to reduce muscle swelling and flush out lactic acids. These are just a few of the advantages of an Ice bath. For more information, learn more about the benefits of an ice bath.

Ice baths are beneficial for athletes. However, a study published in the Journal of Physiology found that they can inhibit the production of protein. Research from 2017 also showed that ice baths can help reduce inflammation. Ice baths are suggested for athletes after intense training and should be combined with stretching, massage and compression garments to aid in recovery.