Post-exercise recovery strategies allow you to re-establish homeostasis in the body's physiological systems. The strategy that uses temperature changes to replace and regulate the changes that occurred in the body during exercise is called Hydrotherapy. Hydrotherapy is divided into 4 categories:

-Thermoneutral immersion (>20°C to <36°C)

-Hot immersion (> or = 36°C)

-Cold immersion (< or = at 15°C)

-Immersion in contrast

The combination of vasoconstriction, reduced muscle temperature, increased blood volume and analgesic effects of cold immersion can reduce inflammation, swelling, muscle pain and the perception of fatigue. It appears that immersing only the legs in cold water between 11°C to 15°C for 10min to 15min has significant effects.

Contrast immersion may be beneficial in both muscle pain and muscle inflammation, but it does not appear to be very effective in reducing the perception of fatigue.

There are many aspects to consider when applying this strategy, it must be applied with due care and safety to have its beneficial effects.

However, despite its effectiveness, there are recovery strategies that can be more viable, safe and effective that can guarantee a better recovery, as is the case of active recovery and some forms of passive recovery. Hydrotherapy is just one of several recovery methods, but the goal will be to find the best recovery methods that will have the most effect on you, so that in the next workout your body is recovered and ready for another session.

Fight for your health and good training,

Cristiana Rosa