How to use hot and cold for recovery

Recovery techniques shouldn’t be reserved only for elite athletes.

They’re for anyone who wants better brain and body function.

Today, I’m going to share some techniques with you.

Health habits to reduce inflammation and improve your sleep.

Here are my 5 hot and cold recovery tacits:

#1 Warm-up 90 minutes before bed

When we wake up our body temperature increases.

And to fall asleep we need our body temperature to decrease.

Think about how hard it is to fall asleep in a hot bedroom.

Cue your body to cool down by warming your body up.

10-15 minutes of heat exposure signals the body to begin cooling.

Try this 90 minutes before bed to experience the benefits of sleep.

Sauna, hot bath, or shower.

The outdoor sauna is more relaxing than the bath these days.

#2 Cold water

Is cold water your worst nightmare?

I have more bad news…

Ice baths are most effective early in the morning.

Short-term cold exposure to boost your body temperature.

I get it, being cold is an uncomfortable feeling.

But it’s worth the trade-off.

Cold exposure improves your mood, metabolism, and energy.

-Burns fat (metabolism).
-Increases dopamine (mood).
-Sets your circadian rhythm (sleep).

Cold shower, ice bath, or a cold body of water.

#3 Ice after injury

I’m guessing most of you have heard of this one.

Ice reduces inflammation.

Use cold packs after any injury.

Even if it’s chronic, use ice packs to minimize swelling.

#4 Heat for muscle relaxation

Heat brings blood in and ice helps to get it out.

More blood flow equals faster healing.

Heat also helps to reduce tension.

To target a specific muscle try a hot pack or microwave a wet towel.

I’m also a huge fan of hot yoga.

But lately, I just do downward dog in my sauna.

#5 Under-dress on purpose

For the last tip, I’m coming back to the cold.

People’s tolerance for cold temperatures is going down the drain.

Today most people spend 95% of their day in a temperature-controlled room.

But cold exposure is more than an inconvenience.

Our bodies produce energy in the cold.

Burning of body fat, setting our circadian rhythm, and boosting dopamine.

Also known as, cold thermogenesis.

A uniquely human adaptation that allowed us to thrive in colder climates.

So next time you go for a winter walk consider leaving a layer at home.

Control your breath to keep you from panicking.

Physical function isn’t just about physical training.

It’s also about recovery.

Hope this helps,

Tyler Van Acker, Doctor of Physical Therapy

PS

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