In conclusion, cold and heat therapies are both effective for enhancing muscle recovery and reducing muscle damage with heat being superior immediately after exercise and cold at 24 hours after exercise. Cold is superior for pain relief immediately after exercise and at 24 hours.
Heat relaxes muscles.
“While icy temperatures help reduce inflammation, heat helps dilate blood vessels and promotes blood flow,” Kurtz says. If your muscle is spasming, heat is best.
Although the evidence is mixed, many studies suggest that cold, especially cold-water immersion, is better than heat for exercise recovery. Many experts, including the American College of Sports Medicine, recommend cold instead of heat therapy to aid muscle recovery.
The cold constricts blood vessels and decreases circulation to that part of the body. Ice can also reduce pain, inflammation and muscle spasms. In contrast, applying heat to an injury increases blood flow to the area, helping it heal faster. It can also provide relief from chronic pain and stiffness.
Cooling down after a workout is as important as warming up. After physical activity, your heart is still beating faster than normal, your body temperature is higher and your blood vessels are widened. This means if you stop too fast, you could feel sick or pass out.
In conclusion, cold and heat therapies are both effective for enhancing muscle recovery and reducing muscle damage with heat being superior immediately after exercise and cold at 24 hours after exercise. Cold is superior for pain relief immediately after exercise and at 24 hours.
“Ice is a great choice for the first 72 hours after an injury because it helps reduce swelling, which causes pain. Heat, on the other hand, helps soothe stiff joints and relax muscles. However, neither option should be used for more than 10 to 15 minutes at a time.”
Incorporating high-protein foods, anti-inflammatory omega-3s, bone-building calcium and vitamin D, and antioxidant-rich fruits and veggies can make a significant difference in how quickly and effectively your body heals.
A patient's core body temperature must be above 91.4 degrees Fahrenheit and below 107.6 for wound healing to occur. The loss of moisture from any surface by evaporation is accompanied by cooling of the surface.
Ideally, you should wait until you've stopped sweating profusely to hit the shower; otherwise, you run the risk of still being hot and sweaty after you've washed. This will vary from person to person, but in most cases, this will take between five and 30 minutes, depending on the intensity of the exercise.
Eat after you exercise
Eat a meal that has both carbohydrates and protein in it within two hours of your workout if possible. Eating after you work out can help muscles recover and replace their glycogen stores. Think about having a snack if your meal is more than two hours away.
Boosts Metabolism and Weight Loss
Regular cold showers stimulate the production of brown fat, a type of fat that generates heat by burning calories. Over time, this can aid in weight management and potentially support weight loss efforts when combined with a balanced diet and exercise.
Hot showers can help you sleep better and cool down from heat exposure. However, research says that cold showers are the best way to shower after working out. Cold showers offer a surprising number of health benefits, including protecting your skin, preserving your natural hair oils, and improving hydration.
When it's hot outside, your body has to work harder to regulate its temperature, which can cause muscle fatigue. The heat can also reduce blood flow to the muscles, making them more prone to cramping and soreness.
Power your wound healing progress with protein
Experts recommend eating two or three servings of protein daily to help the wound healing process because your body needs it when repairing skin, tissues, and muscle.
What Part of the Body Heals the Slowest? Ligaments, nerves and wounds in areas with more movement heal the slowest. Injuries to these areas have a longer recovery time because of poor blood circulation and constant motion stress.
Although cold therapy typically slows the soft tissue swelling to some extent, it does not hasten the recovery process.
RICE stands for: Rest and protect the injured or sore area. Ice or a cold pack used as soon as possible. Compression, or wrapping the injured or sore area with an elastic bandage. Elevation (propping up) the injured or sore area.
Do eat protein and carbohydrate-rich foods, support the muscles, drink plenty of water, practise a cool down, and try relaxing activities. At the same time, do not come to an immediate stop after exercise, avoid alcohol, don't eat sugary foods and avoid another workout!