RECOVERING QUICKLY THROUGH COLD

The recovery phase is crucial for progress and physical performance, also to avoid injuries. Do you know that cold can help the recovery and make it easier ? Check out all its benefits.

1/ THE PROPERTIES OF COLD

The application of cold reduces the feeling of pain and addresses the natural inflammation caused by effort. Its properties are:

●      Analgesic (reduces pain).

●      Anti-inflammatory (tackles inflammation and swelling).

●      Vasomotor (stimulates circulation).

●      Haemostatic action (reduces bleeding).

Did you know?

A well known acronym in recovery is RICE, R for rest, I for ice, C for compression and E for elevation.

2/ COLD FOR ALL: THE DIFFERENT TECHNIQUES

There are several possible techniques, depending on your preferences. The objective is to reduce your skin temperature, without ever falling below 7°.

●      The instant cold pack: ideal for combat sports and contact sports such as football, rugby or handball. It is only used once and does not need to be chilled.

     The cold spray: a rapid way of applying cold to the required area. It acts immediately. It is particularly recommended for impacts during combats or contact sports.

●      Reusable compress (cryogel pack):Composed of pack and mount for attaching it, this compress is very useful. It can be used to apply cold or heat and is reusable (keep in the freezer).

●     Cryotherapy

In sport medicine, injuries to top-level athletes can be treated by a temperature shock which reduces skin temperature.

- Immersion in an ice bath consists in immersing a part (usually the lower limbs) or the entire body in a bath of cold water at 10° for at least 10 minutes, with 14 minutes the recommended time.

- Cryotherapry chambers involve dry and intense cold at -110° for a maximum of 2 to 4 minutes to reduce the skin temperature to around 10°. After an adaptation period in a -60° preliminary chamber for 30 seconds, you then move into the chamber in a swimsuit, wearing special socks and gloves, while moving your limbs gently. Once you leave the chamber, you will spend another 15/30 seconds in the -60° preliminary chamber. The process is strictly monitored and may be interrupted at any time should a problem occur. The risks are hypothermia and freezer burns.

Do you always keep a cold compress in the freezer and a cold spray in your first aid kit?

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