On some of our longer runs, Kevin shared his sister’s experience with ice baths. I had also read about them in Runners World, but had never considered trying one. That changed last Sunday. Here’s the story I shared with my running friends:
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I felt pretty good after our run yesterday – probably better than I deserved to feel given the amount of fluid lost. However, as I was climbing the stairs to grab a shower my legs started to do the lactic acid shuffle. I ended up taking one step @ a time wincing w/ each footfall.
I made it into the bathroom, took one look @ the tub and said .. yeah – I’m going to give it a try. I walked back downstairs to warn Michelle about my plans. I wanted to pre-explain the icy-screams she would undoubtedly hear. Of course, the stairs were a mistake. I had to white-knuckle the railing just to make sure I wouldn’t go ass over tea-kettle down the stairs (my grandmother always used that phrase – ass over tea-kettle .. I’m not sure what it means, but it seems fitting here)
5 minutes later I was easing myself into a few inches of cold water (no ice – I had emptied the bucket that morning for the cooler, and the cooler was still outside). I left the water running and gradually my legs were fully submerged.
I was pleasantly surprised that it didn’t take anytime @ all to get used to the water temperature. It was actually relaxing sitting there, but I have to admit, I sat there for a few minutes and didn’t feel any different. It was fine, but I didn’t feel like my legs were cured.
I decided that 10 minutes was enough time. I was starting to prune up, and honestly, felt a little dorky sitting in the tub. I’m 6’2″/190lbs – a pretty big guy. I think our tub was designed for someone 4 feet tall and 70 pounds. I took up nearly every inch of available space in the tub.
I stood up, grabbed my towel, stepped out of the tub and … walked downstairs pain free. it was amazing! 10 minutes earlier, I was wincing with every step. Now I was bounding down the stairs. Just to test it, I walked back upstairs .. no pain @ all.
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I wrote that last Sunday – July 2. I felt so good on Monday that I made a promise to take another ice bath this Sunday. It’s Monday morning, and my legs feel fantastic – my butt is a big knot, but I expected that based on the hill workout we had yesterday.
My secrets to a successful ice bath:
- get in the tub while the water is still filling – it will cut down on the shock of the cold water
- there’s no right amount of ice – whatever’s in the tray is fine – just make sure the water is cold. if you have no ice, just enjoy the cold water
- bring something to drink with you in the tub – I’ve developed a taste for orange juice after my runs
- give yourself @ least 10 minutes in the tub after the water has filled to a reasonable level (over the tops of your legs)
- just relax .. I make sure to warn my family what I’m doing. Otherwise, I have a 2-year-old pounding on the bathroom door trying to get in to see what Daddy’s doing in the bathroom.
I plan to keep experimenting with ice baths. Yesterday, as the water from the tub was draining, I took a hot shower (I was already wet, so why not?). It felt great – the mix of cold water still on my feet and hot water hitting my back and face – very therapeutic.
4 comments
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July 23, 2006 at 3:56 pm
The Cotuit Runner » Another ice bath this morning
[…] I’ve written about my first experience with ice baths. I’ve reached a point where the bath is one of the highlights of my running schedule. I’ve only been taking them after my longer Sunday runs, but I’m considering them for my tougher mid-week workouts, too. […]
September 3, 2006 at 3:15 am
xcountry runner - just out of the bath
yesterday our xcountry team had to do repeats, and as expected, today I am very sore. I decided to take an ice bath because I have heard of the benifits. And it works. Pretty sweet
September 29, 2006 at 6:06 pm
Josh
I am a recent covert to the ice baths. They are very theraputic and surprisingly quick to get used to. When I start to feel sore or breaking down a little, I know it is time for an ice bath. It works great. I am not sure if it is just in my head or not, but that’s ok.
October 23, 2006 at 4:59 pm
kleph
so your account was one more bit of persuasion that got me into the tub today.
sweet mother of god was that ever painful! but after the agony, as you pointed out, it seems to work.
i’m waiting to see longer-term effects before committing myself to another, but the prognosis is good.