2.1. Cryotherapy

CRYOTHERAPY

What Is It?

❄️  It is one of the most used recovery and rest methods in football today. It is effective in relation to the feeling of fatigue the day after its application, in addition to being positive from the psychological point of view, regarding the perceptions and sensations of the players.

Source: https://in.pinterest.com/pin/295689531782958867/

How is it done?

❄️ It consists of cold immersion with therapeutic and recovery objectives. It is applied to the body by methods such as: spray (all kinds), ice cubes, compresses, cryotherapy, cryo-compression, immersion in chambers or containers with cold water…

❄️  In case you want to do cold water baths:

• • • 🌡It is recommended that the water be between 10-15 degrees Celsius or 50-59 degrees Fahrenheit.
    • ⏰Immersion durations should be 10-15 minutes for the greatest benefits to occur.
    •  In the event that you want to carry out temperature contrasts (hot and cold water) you should do it as follows:
      • • • ❄️3-4 minutes cold water
          • 🔥3-4 minutes hot water
          • ❄️3-4 minutes cold water
          • 🔥3-4 minutes hot water
          • ❄️3-4 minutes cold water

Source: https://www.osfhealthcare.org/blog/sports-medicine-services-are-important/

When is it done?

❄️  It is advisable to do it:

• • After a workout with high physical load.
  • When you feel very tired or overloaded.
  • After every game.
  • Day +1 (the day after the game).

❄️ It is NOT recommended to do it:

• • Day -1: that day is usually the activation day, so if you do it after training, the activation effect could be canceled.
  • Before training: by producing a relaxation and recovery effect, the level of physical activation of your body will decrease, and therefore, it will not be prepared for the assimilation of subsequent physical loads on the same day.

Why is it done?

It has a large number of BENEFITS:

❄️ Anti-inflammatory effect: reduces inflammation of muscles, tendons and ligaments produced by the effort of training or by injury.

❄️ Vasoconstrictor effect: blood vessels contract and their diameter is reduced. When you stop applying cold, the body reacts and irrigates your muscles with oxygenated and “fresh” blood, ready to recover your fibers.

❄️ Neuromotor effect: influences the nervous system, causing relaxation of the muscles.

❄️ Analgesic effect: reduces joint, back and lumbar pain, whether internal due to overexertion or blows.

❄️ Better rest and recovery after intense training or competition.

❄️ Less cumulative overload (after several days of training, it helps that fatigue and its effects do not accumulate).

❄️ Prevention and decrease of muscle and tendon injuries.

❄️ Better adaptation to return from training.

❄️  Improve mood and concentration.

❄️  Improves the condition of the skin, preventing possible diseases.