Can Ice help reduce muscle soreness in Soccer?
Want to know how to reduce Delayed Onset Muscle Soreness after exercise?
In this paper the researchers took a group of male professional soccer players and put them through the Loughborough Intermittent Shuttle Test (LIST) in order to raise the levels of lactate in the blood, one of the primary contributors to delayed onset muscle soreness (DOMS).
The aim of the study was to see if cold water therapy would have any effect on the players perceived levels of DOMS immediately after the test and periodically over the next 72hrs.
“Ice immediately after intense exercise can reduce muscle damages as well as delayed onset muscle soreness, and help to accelerate recovery. ”
Following the completion of the Loughborough Intermitted Shuttle Test the subjects were then randomly assigned into two groups, one for cold water immersion (CWI) and the other of thermo-neutral immersion(TNI), the control group.
The study participants were then tested on a number of physical tests such as;
- Squat jumps
- Sprints at 0hr, 24hr, 48h and 72hr post CWI and TNI
- Perceived muscle soreness scale.
The results indicate that using ice immediately after intense exercise can reduce muscle damage and perceived muscle soreness, and accelerate recovery.
Bouzid MA1, Ghattassi K2, Daab W2, Zarzissi S2, Bouchiba M2, Masmoudi L2, Chtourou H2. 2018. Faster physical performance recovery with cold water immersion is not related to lower muscle damage level in professional soccer players. J Therm Biol. 2018 Dec;78:184-191. doi: 10.1016/j.jtherbio.2018.10.001. Epub 2018 Oct 12.
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