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kman


Oct 18, 2003, 6:50 PM
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Recovery shower
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I went bouldering for waaay longer than I usually do on Thursday, and as a result I had some wicked muscle pain. So today (Saturday) I decided to give the recovery shower a try. I read about it in Twights book.

Your supposed to do this right after your workout, but it worked well for me 1 1/2 days later. Hop in the shower and crank the hot water as hot as you can stand it. Cook yourself for no more than 5 minutes. Slowly add cold water untill it is so cold you cant stand it for 2-3 minutes. Then crank the hot water on again and cook yourself. Then add the cold in again untill you cant handle it anymore. Repeat at least 2 cycles and finish on cold and when you put some clothes on after it will warm you up again. Focus the water on your sore muscles and on the back of your neck. When you use the cold water it will constrict your blood vessels and when you cook your self it will open them back up and the inrushing blood will flush the lactic acid out.

Before doing this my muscle pain was so bad I could barely raise my arms or bring them across my chest. After doing this I still have a mild ache in my right arm but I think that is a result from pulling some thing. All my other sore muscles are about 2% as sore as they were before doing this.

I am totally suprised at well this worked.

Has anyone else tried this before :?:

I wouldn't do this if I had heart problems though. It's like torture :lol:


petsfed


Oct 18, 2003, 6:53 PM
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Re: Recovery shower [In reply to]
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Not recommended for hangover recovery.


addiroids


Oct 18, 2003, 7:24 PM
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Re: Recovery shower [In reply to]
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flush the lactic acid out.

That's all good and well, but lactic acid usually leaves the muscles within about 20-30 seconds of cessation of the activity.

What you are experiencing is Delayed Onset Muscle Soreness due to inflammation and disruptions to the muscle fiber. And yes, an increase in circulation will reduce DOMS (think massage). So will stretching after a workout while your muscles are still warm (like immediately afterward). This does sound like a nice way to get rid of tension. May also work on the sexually frustrated. But you will have to ask someone else about that one.

TRADitionally yours,

Cali Dirtbag


galt


Oct 18, 2003, 7:40 PM
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Brilliant! I almost want to go work out and try it right now. Seriously, I'm all over that next time I ski. Thanks for the heads-up.


kman


Oct 18, 2003, 8:11 PM
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qoute:

In reply to:
That's all good and well, but lactic acid usually leaves the muscles within about 20-30 seconds of cessation of the activity.

What you are experiencing is Delayed Onset Muscle Soreness due to inflammation and disruptions to the muscle fiber. And yes, an increase in circulation will reduce DOMS (think massage).

Whatever it is that it gets rid of it works damn good. The main thing is it gets rid of the pain, but thank's for clarifying that :D


fear


Oct 18, 2003, 8:31 PM
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800mg of "Vitamin I" always works for me.... Plus a hot shower is hard to come by in the middle of nowhere....


-Fear


roughster


Oct 19, 2003, 2:34 AM
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roughster moved this thread from General to Technique & Training.


pooger


Oct 19, 2003, 4:55 AM
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i've found that if you cook yourself for 5 minutes, you can't get the water cold enough to feel it, because you're too numbed already


climber_osu


Oct 19, 2003, 7:57 PM
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This is the kind of shower I get every time. Mine is just due to flushing toilets, laundry, and a dish washer. Thanks for the tip though.


pixelguru


Oct 19, 2003, 8:21 PM
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Then crank the hot water on again and cook yourself. Then add the cold in again untill you cant handle it anymore.

My first apartment was in a building dating back into the 1800's, and the plumbing wasn't much newer. My shower would do what you are describing all by itself... if I had water at all.


headchop


Oct 20, 2003, 8:47 AM
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That's all good and well, but lactic acid usually leaves the muscles within about 20-30 seconds of cessation of the activity.

I think that might be a little optimistic. From published literature, it should take twenty minutes or more, depending on the amount of lactic acid in your system, to return to a baseline blood lactate level (Watts, Newbury, Sulentic, "Acute changes in handgrip strength, enduracne and blood lactate with sustained sport rock climbing", J. Sports Med Physical Fitness, Dec. 1996 - link)


lifeguard4


Oct 20, 2003, 8:56 AM
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I've done sort of the same thing but with just using cold water right after a work out. It's almost like sitting in a whirlpool of ice water. Works great and when you warm back up you feel great.


gat


Oct 20, 2003, 10:55 AM
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I've done sort of the same thing but with just using cold water right after a work out. It's almost like sitting in a whirlpool of ice water. Works great and when you warm back up you feel great.

I always skip the shower and use the bathtub after mtn bike rides that I know will have me whooped the next day (and even more so on the 2nd day after - DOMS as mentioned before). Never tried it for climbing - my connective tissues have never been conditioned to accept a work out that would warrant this remedy.

Here is what I do: On the way home stop and buy 2 bags of ice. Get home and immediately fill up the bathtub with only cold water and add the 1 bag of ice. After ten minutes put in the second bag (keeps temp down). Trust me, it works!

The same could be done for the arms by using a utility tub.

Pointer for those w/ "cold feet" - I have to wear gore-tex socks or I will cry from the pain in my feet. Don't know why this is, maybe someone can tell me. I have always figured poor circulation was the cause.


kman


Oct 20, 2003, 11:00 AM
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qoute:

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I have to wear gore-tex socks or I will cry from the pain in my feet

:lol: Must look pretty funny. Sitting in the tub with ice cubes floating around while wearing socks :lol:


gat


Oct 20, 2003, 11:02 AM
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:lol: Must look pretty funny. Sitting in the tub with ice cubes floating around while wearing socks :lol:

Right on the money there!

Obviously, I don't have much of a fashion sense :D


overlord


Oct 21, 2003, 6:07 AM
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i once had REALLY sore fingers and i tried this. it worked. the difference is, i was using HOT water (as hot as i could bare) and ice.


chalkyhandsman


Oct 24, 2003, 8:10 PM
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Yes thats a very good technique used frequently in sports medicine. The desiered effect is a flushing effect. It is normally used on only a specific body part and not the entire body, but that is done primarily in a pro sports medicine clinic with 2 contrast baths.


jhump


Oct 24, 2003, 8:18 PM
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Recovery Shower works. Been doing it for about 4 years with lots of success. The Golden Recovery Shower is less effective and should be avoided.


onemistakebigpancake


Oct 24, 2003, 8:32 PM
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The Golden Recovery Shower is less effective and should be avoided.

:D :D :D


sandbag


Oct 24, 2003, 11:04 PM
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I just took my recovery shower, and now im about to have the recovery beer, and a little recovery sleep session
:lol:


overlord


Oct 25, 2003, 1:41 AM
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:lol: :lol: :lol:
yes, the golden shower can be devious.


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