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 Does contrast bathing & compression garments aid recovery?

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Posts : 1279
Join date : 2009-07-26
Age : 52
Location : UK

PostSubject: Does contrast bathing & compression garments aid recovery?   Sat Sep 04, 2010 3:23 am

Contrast bathing is basically hot/cold showers (you alternate one to the other), compression garments are garments that are tight, elastic outfits that cling tightly to the body (think under armour, steel stretch etc).
This study looks at whether they work to aid recovery.

Quick answer is no they don't according to this study.

Personally I do wear compression gear at times for training. I don't really wear them for recovery benefit, they are flexible & don't get in the way of training (& you look cool in them Twisted Evil ). I know there are claims about both contrast bathing & compression gear (contrast bathing has been advocated by some for well over 100 years now). I actually thought contrast bathing was mainly advocated for immune system health rather than exercise recovery? But I've not really checked up on it, so obviously it has must have been mentioned for recovery or they wouldn't have tested it?
Anyway the abstract of the study is below:

Quote :

Med Sci Sports Exerc. 2008 Jul;40(7):1297-306.
The effects of contrast bathing and compression therapy on muscular performance.

French DN, Thompson KG, Garland SW, Barnes CA, Portas MD, Hood PE, Wilkes G.

English Institute of Sport, North East Region, Gateshead International Stadium, Gateshead, Tyne and Wear, UNITED KINGDOM.

Contrast bathing (CB) and compression garments (CG) are widely used to promote recovery.

PURPOSE: To evaluate CB and CG as regeneration strategies after exercise-induced muscle damage (EIMD).

METHODS: Baseline values of muscle soreness, serum creatine kinase (CK) and myoglobin (Mb), joint range of motion, limb girth, 10- or 30-m sprint, countermovement jump (CMJ), and five repetition maximum squat were completed by 26 young men who then undertook a resistance exercise challenge (REC) to induce EIMD: 6 x 10 parallel squats at 100% body weight with 5-s one repetition maximum eccentric squat superimposed onto each set. After the REC, subjects were separated into three intervention groups: CB, CG, and control (CONT). Forty-eight hours after REC, the subjects exercise performance was reassessed. CK and Mb were also measured +1, +24, and +48 h post-REC.

RESULTS: CK was elevated at +24 h ( upward arrow140%; upward arrow161%; upward arrow270%), and Mb was elevated at +1 h ( upward arrow523%; upward arrow458%; upward arrow682%) in CB, CG, and CONT. Within-group large effect sizes for loge[CK] were found for CB at +24 h (0.80) and +48 h (0.84). Area under the [Mb] curve was lower in CB compared with CG and CONT (P < or = 0.05). At +48 h, significant differences from baseline were found in all groups for CMJ (CG, downward arrow5.1%; CB, downward arrow4.4%; CONT, downward arrow8.5%) and soreness ( upward arrow213%; upward arrow284%; upward arrow284%). Soreness transiently fell at +1 h compared with post-REC in the CB group. At +48 h, midthigh girth increased in CB ( upward arrow1.4%) and CONT ( upward arrow1.6%), whereas 30-m sprint time increased in CG ( upward arrow2%).

CONCLUSION: No hierarchy of recovery effects was found. Neither contrast bathing nor compression acted to promote acute recovery from EIMD any more effectively than passive conditions, although contrast bathing may transiently attenuate postexercise soreness.
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