Brittany Lohmann

Recovery 101: Ice Therapy

Brittany Lohmann
Brittany Lohmann

It’s hard to tell if Britt is actually enjoying the ice bath or in agonizing pain. My guess is pain. This pic is from regionals last year. Ice baths were popular because they helped prevent soreness in the muscles after an intense WOD. I had to take one after Games Open 12.4 (150 Wall Balls, 90 Double Unders, 30 Muscle Ups- AMRAP). The research is conflicting on whether the baths truly help but some athletes swear by them. You just need to try it for yourself.

In prep for Games Open, it might be a good idea to give it a shot after a WOD with lots of squats. Pick your favorite songs on your phone and play them while in the bath (6-10 minutes). By the time the songs are over, you are done with the bath. It’ll take your mind off the shock.

But what does Ice Therapy really do??

  • Numbs the Pain
  • Decreases Inflammation
  • Flush out old toxic blood and help flush fresh new blood in.
  • Speeds an Injury’s Healing Time

If you are going to use an ice pack on a small area on the body from an acute injury, the rule is 20 minutes on and 20 minutes off. And cycle through again if needed. As a friend reminded me, it is important to have a protective layer between the ice and skin like a paper towel or thin cloth.

I know no one wants to put ice on their body in the winter time, but it is one of the best natural ways to bring down inflammation in muscles and joints for an acute injury.

Word of caution! Prolonged icing could be painful, cause frostbite, and or induce shock. So don’t over do it! Be smart. Be safe.

Stay Fit and WOD on!

Dr. Nate

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3 thoughts on “Recovery 101: Ice Therapy

    1. There is no true time frame. At different time frames the results could change. Ideally if you know you will be sore after a WOD, I would take an ice bath the same day before going to bed. Last year when I did 12.4, I took one the next day when the soreness started in and I felt like it helped. So, best is within 24 hours. 48 hours after will still work. 72 hours after if you are desperate.

  1. See no one told me not to put ice pack over skin, my skin is now discolored on my shoulder. But now that I have learnt my lesson, now I am very careful.

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