"The perfect balance: cold and heat therapy for maximum athletic performance"
Lukas Zehentmeier
You know the feeling after a hard workout or an intense competition - your body is exhausted, your muscles ache, and you long for recovery. In such moments, it is important to support your body as best as possible to enable quick regeneration and enhance your performance. This is exactly where cold and heat therapy come into play.
Individually applied, cold and heat can form an unbeatable combination to shorten your recovery time and take athletic performance to the next level.
In this article, you will learn how to find the perfect balance between cold and heat therapy to relax your muscles, prevent injuries, and maximize your performance. Dive into the fascinating world of temperature and discover the miracle device that can help you achieve your athletic goals.
What cold therapies are there?
Let's start with cold. There are various forms of cold therapy that can be used to enhance your recovery, health, and performance.
Cryotherapy
In addition, cryotherapy is gaining popularity in elite sports. Here, the body is exposed to extreme cold, usually through the use of special cold chambers or cryosaunas. Temperatures can reach up to -100 degrees Celsius.
The Ice Bath
One of the most well-known forms is the ice bath. Many professional athletes swear by shock therapy. Especially after intense competitions like a (half) marathon or triathlon, ice baths are particularly helpful. After such sports sessions, your body needs more recovery than usual.
Local cold application
Other common methods include local cold applications. In this process, specific body regions are treated with cold.
In addition to traditional ice packs or cold wraps, the brand new Thermo Sleeves from Reboots are your perfect solution for recovering even faster and more effectively. Especially in sports with a high strain on joints, tendons, and ligaments, this reusable cold application is your ideal partner for treating inflammation or injuries in the most commonly affected muscle and joint areas of your body. These include elbows, wrists, knees, thighs, your calves, and your ankle.
Note: There are studies that have found that immediate cold therapy right after training may impair muscle adaptation and muscle building. Cold therapy, such as ice baths or cold applications, can inhibit the inflammatory response and the natural repair process of the muscles.
After training, an inflammatory response occurs in the muscle, which is part of the natural healing process and leads to the adaptation and strengthening of your muscles. This inflammatory response stimulates muscle protein synthesis and promotes muscle growth.
By applying cold therapy immediately after training, the inflammatory response can be mitigated, which may potentially have a negative impact on muscle growth.
In other words: You should avoid ice baths and cryotherapy immediately after training if muscle building is the main goal of your workout.
What are the benefits of cold therapies for you as an athlete?
Cold has many positive effects on the body, especially when it comes to recovery after intense training or competitions.
Reduction of Inflammation: Cold can help reduce inflammation in your muscles and joints after intense training or injuries. The application of cold slows down blood circulation and reduces swelling, which can lead to faster recovery.
Pain relief: Cryotherapy can relieve pain after injuries or intense training. The cold can temporarily numb the pain receptors, thus providing short-term pain relief.
Improved muscle recovery and recuperation: Cold therapy can shorten recovery time after training. The application of cold can reduce muscle soreness, regenerate muscle tissue, and decrease muscle fatigue.
Improving your performance: By reducing inflammation and pain and promoting muscle recovery, cryotherapy can help improve your performance. By shortening recovery time, it allows for more intense training and a quicker return to sports activities.
Strengthens your immune system: Regular ice baths prepare you against infections. Medical professionals have shown that cold baths increase the number of leukocytes in the blood. The white blood cells are, so to speak, the immune security service of your body.
Prevention of Injuries: By applying cold after training or in the case of acute injuries, the risk of tissue damage and further injuries can be reduced. Cold can constrict blood vessels and reduce blood flow, thereby reducing the risk of swelling and bleeding.
Warm baths and sauna
A warm bath can help relax the muscles and reduce stress. Immersing in warm water can relieve pain and promote overall relaxation. The sauna is one of the most popular forms of heat therapy and is used both for relaxation purposes and to promote health and well-being.
Infrared Therapy
In infrared therapy, infrared light is used to allow heat to penetrate the tissue. This can be used to relieve muscle and joint pain as well as to promote relaxation.
Hot Stone Massage
In hot stone massage, smooth, heated stones are placed on the body and gently massaged. The warmth of the stones helps to relieve tension, improve circulation, and promote relaxation.
Heat patches or ointments
Heat patches or ointments contain active ingredients that have a warming effect on the skin. They are applied to the affected area and can be used to relieve muscle and joint pain.
Hot compresses
In this method, a warm towel or a warm compress is applied to the affected area. The heat helps to improve circulation, relieve tension, and alleviate pain.
Thermo Sleeves - Heat Application
The warming function of the new Thermo Sleeves from Reboots serves exactly this purpose: to relieve local tension and alleviate pain. They help to warm up your muscles, improve flexibility, and release tension.