Therapy - On the Rocks

Let's face it; the rugby season is grueling. It demands high performance on a continual basis. Whether players are fully recovered or not, they are still expected to train hard during the week and give it their all in the following match.

Players are constantly injured and looking for ways to feel better but the ice bath is often overlooked as a post-match recovery treatment. Yes, it is agonizing but if you resist the temptation to pick up that beer right after your game (like this player almost did) and jump in an ice bath, you'll be on the road to recovery quicker.

Why it works: The ice water initiates vasoconstriction, a tightening of the blood vessels which forces a large amount of blood to your core. When you get out of the ice bath, new blood floods your legs, bringing fresh oxygen to your muscles.

To increase this effect, the ice bath can be followed by a few minutes in a hot shower. Through this process of vasoconstriction and dilation, metabolic wastes are flushed and your legs will feel rejuvenated.

Who uses it: Serious and competitive rugby players who know the importance of taking care of their bodies after strenuous activity use the ice bath as a post-event treatment. Chris Wheeler, Captain of The Boston Irish Wolfhounds, says, \"An ice bath is one of the best post match methods of recovery.\" and recommends, \"the bath should be taken as close to the end of the match as possible to maximize the benefits.\" Wheeler stays in the bath for up to fifteen minutes and then takes a hot shower; he is first on the pitch week after week.

How to do it: The ice bath might seem like a hassle but it is not that complicated. You don't need a fancy portable ice bath - a bathtub works just as well and if you're really stuck, a clean garbage can will do. Just fill with water and ice and submerge up to waist. If you've never been in an ice bath before, start with three to five minutes working up to ten by adding a minute each time. Your body will become accustomed to the routine and respond better with practice.

The ice bath is important after any game but it comes in especially useful after day one matches of a two day tournament when your body is beat to hell and must perform within 24 hours. Don't wait to take care of yourselves - start now and you will see long term results!