S8:E8 - Cold Plunge Therapy for Recovery

<p>-</p> <p>This has been such a hot subject to discuss with my athletes &amp; patients recently</p> <p>.</p> <p>Yet alone to put yourself through so you can feel the benefits for muscle recovery</p> <p>.</p> <p>I have had to pleasure to perform weekly cold plunges after long training sessions on Saturday mornings</p> <p>.</p> <p>And what an eye opener it was!</p> <p>.</p> <p>For muscle recovery, current research found that:</p> <p><br></p> <ul> <li><p>11 minutes a week (i.e. 3-4 sets of 2-3 minute exposures)</p> </li> <li><p>Optimal cold water temperature ~ 59*F</p> </li> <li><p>Ending the day with cold plunge [specifically for muscle recovery]</p> </li> <li><p>Increase in norepinephrine hormone / neurotransmitter (aka adrenaline)</p> </li> <li><p>Regulates cortisol levels more precisely</p> </li> </ul> <p>-</p> <p>-</p> <p><br></p> <p>BONUS REFERENCES (not sponsored):</p> <p>📌 WHOOP Podcast:  Embracing the Cold (<a href="https://podcasts.apple.com/us/podcast/whoop-podcast/id1445509665?i=1000597491907"> https://podcasts.apple.com/us/podcast/whoop-podcast/id1445509665?i=1000597491907</a> )</p> <p><br><strong>📌 Huberman Lab Podcast:  Using Cold &amp; Heat to Improve Health (</strong><a href="https://podcasts.apple.com/us/podcast/huberman-lab/id1545953110?i=1000613037781"> https://podcasts.apple.com/us/podcast/huberman-lab/id1545953110?i=1000613037781</a><strong> )</strong></p> <p>.</p> <p>.</p> <p>#FunctionWithPurpose</p> <p>#FPTEducation</p> <p>-</p> <p>-</p> <p>-</p> <p>-</p> <p>-</p> <p>The Function with Purpose Podcast</p> <p>.</p> <p>All things health - wellness - fitness - &amp; education through the physical therapy perspective</p> <p>.</p> <p>Fortress PT is here to serve the Charlotte-Metro area by highlighting the importance of how &amp; why physical therapy should be a part of your health &amp; wellness lifestyle</p> <p>.</p> <p><strong>PURSUIT | PRECISION | PURPOSE</strong></p> <p><strong>.</strong></p> <p><strong>.</strong></p> <p><strong>DISCLAIMER:  THIS PODCAST SERVES FOR EDUCATIONAL PURPOSES