Soaking in cold water, also known as "cold plunge", is becoming a popular physical recovery trend for many people practicing sports. So, should you soak before or after exercising for optimal results?
According to sports doctor Oluseun Olufade, working at Emory Sports Medicine Center (USA), choosing the right time depends on the goal you are aiming for: If you want to recover from a high-intensity workout, soaking in cold water after exercise will be more helpful. If you want to cool your body when exercising outdoors in the hot sun, soaking before exercise can help improve performance."
Benefits of exercise: Reduced pain, quick recovery
Many studies have shown that soaking in cold water for 24 hours after exercise, especially muscle-building exercises, can reduce muscle aches and pains (DOMS), inflammation, and fatigue. In addition, cold soaking also helps remove lactic acid accumulated in muscles, enhances recovery and reduces swelling.
Some athletes believe that this is also a psychological trick, that is, the pharmaceutical effect helps them feel better recover, even though the physiological benefits are not really clear.
Benefits of Before Exercise: Limit Overheating
Although there is less evidence, some studies show that soaking before exercise, especially in hot weather conditions, can reduce body temperature, help prolong endurance and increase endurance. Refrigeration is also said to activate the fight or run mechanism, helping to increase alertness and energy.
However, it should be noted that if soaked for too long before exercising, the muscles do not warm up yet, which can increase the risk of injury.
Risks to know
Not everyone is suitable for cold soaking therapy. According to Dr. Olufade, improper soaking can cause cold shock, hypothermia or negatively affect muscle development. People with heart disease need to be especially careful because the quick vasoconstriction reaction can cause a sudden increase in blood pressure.
Limit the soaking time to 5 minutes in water about 20 degrees Celsius, soak up to the collarbone, and monitor the body's reaction during the first test.
Soaking in cold water can be a useful tool for people exercising, but it is not a "color wrap". The benefits depend on the goals, timing of implementation and individual fitness. And as Dr. Olufade advised: Listen to your body and always consult an expert if you have an underlying disease or are starting a new habit.
