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Many methods for relieving muscle pain after strenuous exercise. Like soaking in cold water favored by some athletes and has become the habit of most other athletes. However, the various methods available for relieving muscle pain can have different effectiveness in different people.
"We only found the effect that supports immersion cold water when compared to not doing anything, that breaks the passive after a workout. Soak in cold water can reduce muscle soreness around 20 percent," said Chris Bleakley, Ph.D., a researcher at the University of Ulster Northern Ireland as reported by WebMD.
"There is no difference when compared with the cold water immersion popular recovery interventions. Thus, the best treatment is still uncertain. The results of the study have been published in The Cochrane Library. However, research on security methods are still lacking.
Ice does not seem to be effective for most people than taking some ibuprofen. So it may not have to choose a method that seemed extreme and impractical, "said Gary A. sforzo, PhD, a professor of exercise science at Ithaca College.
The pain that can occur after exercise is known as delayed onset muscle soreness (Doms). The occurrence of pain usually peaks around 24-48 hours later. The condition involves muscle stiffness, swelling, decreased strength and local muscle
pain.
The experts found, the condition because of mechanical damage that occurs to the muscle fibers. Which can lead to inflammation and pain. To fight the pain, athletes soak in cold water for 5 minutes or more. Usually the water temperature less than 59 degrees Fahrenheit (15 degrees Celsius).
Researchers have carried out a literature review on 17 scientific research. The study has involved 366 people. The temperature of water used to soak varied between studies, usually around 50-59 degrees Fahrenheit (10-15 degrees Celsius). The time of immersion in cold water varies between 5-24 minutes.
People in some of these studies soak up the waist. The researchers found no significant difference between the methods of immersion in cold water compared to taking the drug. Many studies do not see any complications. Experts are not sure how the mechanism of cold water can relieve muscle pain.
"A number of studies using blood samples to determine the effect of immersion on biomarkers of various inflammation and muscle damage. However, no studies have found no effect on the inflammatory response. The researchers found no reduction in pain, and that can follow inflammation and muscle damage. The placebo effect is not can be measured, "Bleakley said.
Experts suggest, the athletes to find the best strategy for yourself. This can include a combination of soaking in cold water, compression, stretching, and other methods.
Not everyone can effectively use the method of immersion in cold water. Because the method can affect the heart, blood vessels, and respiratory system. It can raise blood pressure and heart rate. However, it remains unknown long-term effects of bathing with cold water.
"Many other treatments that may help reduce muscle soreness, eg massage. The massage is much more fun than doing immersion in cold water," said prof. Sforzo.
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