科研筆記 – 冰桶越凍越好，

幫助運動過後的恢復 ?

Raymond SO, PhD Director of

Elite Training Science & Technology

Hong Kong Sports Institute

Ice therapy / cold water immersion

A bath or bin is usually filled with equal amounts of water and ice and the athlete is immersed up to his/her waist.

Ice therapy / cold water immersion

The duration of exposure is highly variable between athletes and between sports, with times varying from 1-20 minutes. For longer exposure it is recommended that the athlete keep their upper body warm with towels or clothing. For athletes whose sport primarily involves the upper body, ice placed in a dry or wet towel may be used instead of an ice bath.

Continual exposure should be no longer than 20 minutes, however this may be repeated several times in the hours post-exercise.

Ice therapy / cold water immersion

Cryotherapy, including CWI may be an effective treatment to Decrease skin, muscle, core and intra-

articular temperatures

Decrease metabolism

Reduce inflammation

Reduce blood flow

Decrease pain

Reduce muscle spasm

Increase tissue stiffness

(Meeusen & Lievens, 1986)

Contrast Therapy

Alternating between a warm-hot spa and a cold plunge pool is thought to enhance recovery . The recommended protocol for contrast therapy is 1-2 min. in the spa (approx 40 °C) followed by 30-60 sec. in the plunge pool (approx 11 °C). This is repeated 3-5 times. Contrast Showers - The recommended protocol is 30 sec. in warm-hot followed by 30 sec. in cold, repeated 3 times. Athletes should be reminded to drink before, during and after contrast therapy. Athletes can also perform self-massage .

Contrast Therapy

Ingram et al, 2009, Kinugasa & Kilding, 2009

After long duration team sport training (about 90 min)

No significant effect

Contrast Therapy

Protocol:

Hot water: 38C

Cold water 8-10C

(1 min cold water/ 1 min hot water) x 3

Contrast Therapy

Rugby players perform 2 repeated sprint bouts: Each bouts consists of 10 x 40m sprint, start every 30s, rest 1 hour between bouts.

Contrast bath applied in the 1 hour resting time Similar performance (time for sprint) with active recovery

Lower HR during recovery period and 2nd sprint bout

Lower blood lactate during recovery

Hamlin MJ. (2006). The effect of contrast temperature water therapy on repeated sprint performance. Journal of Science and Medicine in Sport, 10(6):398-402.

Whole-Body Cryotherapy (WBC)

-100oC for 2-3 min.

Whole-Body Cryotherapy (WBC)

Nine runners ran 48 min on treadmill with uphill and downhill run to exhaustion in two occasions, one with WBC (immediate after, 24 hrs and 48 hrs after the run) and the other with only sat for 30 min. Muscle pain and tiredness reduced but not the others.

Hausswirth et al., 2011

Other studies indicated that WBC can reduce inflammation

Purnot et al., 2011

Tennis fatigue If increased core temperature is shown to be a contributing factor to tennis performance deficiencies, strategies (e.g. pre-match ice baths or the use of a cooling jacket during breaks in play) could then be employed to counteract the negative manifestations.

Morante, SM & Brotherhood, JR (2007)

British Journal of Sports Medicine, 41:773-8.

Core temp at VO2max level for the Firemen

20.0

25.0

30.0

35.0

40.0

45.0

15.0 20.0 25.0 30.0 35.0 40.0 45.0

VO2max (ml/kg/min)

Cor

e te

mp

(deg

ree

C)

Pre-cooling methods

Reduce skin temperature (i.e. jackets, mist fans, cool air),

Reduce skin temperature as well as core temperature (i.e. water bath, cold room, combination treatment),

Reduce core temperature without an effect on skin temperature (i.e. ingestion of cold water, breathing cool air, cold intravenous saline)

Cooling vest

THANK YOU !!