Which is better: taking a contrast bath after an intense workout or an ice bath?

Question

Based on what proof i.e. experience, studies etc.

I am a college basketball player returning from a recently healed tibial stress fracture. As my body becomes accustomed to the pounding, lifting, running etc. I would like to avoid unecessary soreness and avoid re-injury.

Answer 1

Why do you feel you need to do this? Many times professional athletes will take an ice bath after a game because of the pounding that their bodies take. This helps to reduce the inflammation caused from the pounding and the stress put through their muscles and joints.

What kind of workout are you doing that you feel that you need to use a contrast bath or ice bath?

It will be normal for you to be sore after a workout and for up to 48 hours...this is called DOMS - Delayed Onset Muscle Soreness the peak of which is at 48 hours.

If soreness/pain extends beyond this point your workouts are most likely too much for your body at this time and it would behoove you to back off a little bit before you suffer from an injury.

If you do want to take a contrast bath or ice bath that would be up to you. Many people find being plunged into an ice bath very uncomfortable. However, do not stay in a warm bath for too long. This could potentially cause an increase in any inflammation that you may have.

Answer 2

I don't suggest taking an ice bath. Ice works well as an anti-inflammatory for torn muscles or joints. A hot bath would serve better - it actually speeds toxins away from the muscle tissue and brings in nutrients better by drawing blood to the surface - an ice bath would have the opposite effect.

Answer 3

contrast...ice would make u cramp more than likely