Went for a 50 mile road bike ride on Sunday, leg muscles were well worked due to the many Cornish hills; unfortunately there’s always a few living at sea level! But then we have the wonderful advantage at the end living next to a vast cold sea to dunk into.
Plunging into cold water isn’t a new idea, people all over the world have used cold water for centuries; the Greeks recognised it had therapeutic and relaxation uses, the Romans used it for helping cure fevers. Today we use it to help muscle soreness and recovery, help the immune system, relieve pain from both long lasting chronic conditions such as Rheumatoid Arthritis, Crohn’s disease and short term acute pain from injury. Arguably however, most would attribute taking a dip as the most brilliant way to boost mood and reduce depression. For me it’s definitely a combination of all, but especially on this Sunday any way to reduce muscles soreness is an advantage before starting a new week of Personal training.
So why and how does it work……
When we expose ourselves to cold water our blood vessels narrow (vasoconstrict) and with the addition of the water pressure, our blood is directed to the vital organs. In doing so it can gather more oxygen and nutrients. When we come out of the water the vessels widen (vasodilate) and the nutrient rich blood is pumped to the rest of the body. This helps the body remove waste products such as lactic acid.
When we exercise we cause tiny tears in the fibers of the muscles and inflammation of the muscle tissue. This is known as delayed onset of muscle soreness and can be painful and is often worse 2 days following exercise. By using cold water immersion with its lower temperatures we can reduce muscle inflammation, the amount of damage to affected muscle tissue and reduce further swelling.
What if you don’t have the sea on the doorstep?
Cold water therapy is all about being exposed to cold temperatures. We can recreate this in multiple ways including river/lake dips or a cold showers/baths.
There’s no definitive way to take a cold shower but the general consensus is take it slow, for example starting with 30 seconds of cold water and slowly work your way up. Others recommend contrast water therapy where you alternate hot and cold water for example hot for 3 minutes then cold for 1 minute and repeat the pattern 3 times but always end on the cold. Try it and find your pattern!
What are the risks?
After Drop
Open water swimmers often speak about the After Drop especially with winter swimming, it refers to the decline in your core temperature after you’ve got out the water. It’s often displayed as bouts of shivering. The current theory of why it happens is due to conduction; when we enter the cold water the body cools from the outside, then when we get out of the water, the cold continues toward the core. It’s important therefore when we get out of the water to remove all wet layers and then wrap up warm, including a warm hat. A warm drink can also help increase your body temp just be careful you don’t shiver it all over you!
As with most things there are risks and cold water therapy can be dangerous if not managed correctly and safely. It’s all about taking it slow and within your limits. If you’re in the sea, lake or river its always best to have a buddy to do it with you or someone to help you on the shore afterwards. Claw hand and the inability to dress is real!
Most importantly have fun, embrace it and enjoy the wonderful benefit of cold water swimming!