For recovery after a long run, tough workout or race, nothing beats an ice bath. Soaking in a tub filled with water and ice will help reduce inflammation of tissues and joints, relieve soreness, and speed up your recovery. Here's how to take an ice bath.
- Fill your bathtub with cold water, and slowly get in. Let your body adjust to the temperature. (Note: If anyone else is home, you may want to warn them that they may hear some screaming coming from the bathroom. Let them know that you're fine -- just cold!)
If you really don't like the cold, it's fine to go in the tub wearing running tights or sweatpants and a sweatshirt or towel (wrapped around your upper body). You'll still get the same benefits.
Some runners also like to sip hot chocolate, tea, or coffee as they're soaking.
- Dump one 5-pound bag of ice (or a few trays of ice) into the tub. If you can tolerate that, dump another 5-pound bag of ice in the tub. (Again, the warning to family members or roommates is helpful for this part.)
- Stay in the tub for 10 minutes. If you feel numbness, get out sooner.
What You Need:
- Cold water
- Two 5-pound bags of ice