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A hot soak might help an athlete\u2019s performance more than a cold soak<\/p>\n<\/li>\n
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Runners were able to jump higher after a hot soak<\/p>\n<\/li>\n
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However, cold soaks are better for lowering inflammation and swelling<\/p>\n<\/li>\n<\/ul>\n
TUESDAY, Nov. 26, 2024 (HealthDay News) — It\u2019s common to find a pitcher soaking their elbow in an ice bucket following a baseball game, in an effort to save their arm for tomorrow\u2019s innings.<\/p>\n
But athletes about to hit the turf would be better off soaking their aching muscles and joints in a hot tub rather than an ice bath, researchers report in a new small-scale study.<\/p>\n
A hot soak appears to improve exercise performance among athletes, researchers found.<\/p>\n
On the other hand, cold soaks are better for lowering inflammation, swelling and fatigue, results show.<\/p>\n
\u201cWhile post-exercise [cold water immersion] is common on the sports field, cooling does not always have a positive effect on exercise capacity,\u201d lead researcher Mamoru Tsuyuki, a master\u2019s student in sports and health science at Ritsumeikan University in Shiga, Japan, said in a news release.<\/p>\n
For the study, researchers asked a small group of endurance athletes to perform 50 minutes of high-intensity interval running, followed by 20 minutes of either a cold-water soak at 59 degrees Fahrenheit or a hot-water tub at 104 degrees F.<\/p>\n
One hour after the workout, researchers measured the athletes\u2019 jump height and blood levels of enzymes that indicate muscle soreness.<\/p>\n
The athletes jumped higher after a hot soak compared to a cold soak, results show.<\/p>\n
\u00a0\u201cThe novel findings from our study are that post-exercise hot water immersion promoted recovery of muscle power output compared to post-exercise cold water immersion,\u201d Tsuyuki said. \u201cThe findings will be useful for people who conduct multiple sessions of exercise or competition within a day.\u201d<\/p>\n
Hot water increases blood flow to damaged muscle fibers, helping them repair themselves and become stronger, Tsuyuki told NBC News.<\/p>\n
\u201cWhen you need to perform twice in the same day, such as in sports that have a halftime, heat is better,\u201d Tsuyuki said. \u201cDuring the 15 or 20 minutes, if you can immerse yourself in hot water, you can probably perform better in the second half.\u201d<\/p>\n
Experts said that both hot and cold baths have an impact on blood flow to the muscles, and are likely useful depending on an athlete\u2019s circumstances.<\/p>\n
\u201cI wouldn\u2019t throw out cold baths,\u201d Dr. Spencer Stein<\/a>, an assistant professor of orthopedic surgery at the NYU Grossman School of Medicine, told NBC News. \u201cThere are studies that show cold baths can decrease soreness.\u201d<\/p>\n
However, \u201cmy experience with pro teams is they like warm baths before games,\u201d Stein added. \u201cIf there\u2019s a halftime, they don\u2019t do a cold plunge.\u201d<\/p>\n
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