Shower Temperature after workout

[JasonE]

I feel dumb asking this, but after a good hard workout, what is the best shower temperature? Is it better to take a hot shower, warm shower, cool shower, cold shower, a combination of temperatures (i.e. cold, then finish with hot), or does it not make a bit of difference?

My main concern is muscle soreness and recovery, and I vaguely remember reading some recommendations about shower temperatures in the past.

I am used to taking hot showers and gradually cooling the water temperature to bring my core temp down so I will stop sweating before I dress for work, but I would like to know what you folks think.

Thanks in advance!

[Robert V]

Not a dumb question.

If you have just finished working out, your muscles are already warm!

The cold water reduces swelling and initially restricts the blood flow, providing a natural compress on microscopic tears in the muscle tissue that leak blood into the traumatized area. In time, the body recruits new blood to the cold area(it turns red). that new blood flushes waste and lactic acid-a byproduct of heavy muscle activity.

I believe there are articles on "Russian cold water" therapy in the ROSS site.

A warm shower before working out would make more sense.

Robert

[bob_stra]

It was either over at T-mag or the SuperTraining list that Dr Siff talked abt this. IIRC, his comments were alternating contrast baths, from as hot as you could stand (50 degrees C) to as cold as you could stand (5 degrees C). 5 minutes of each, x 3 repetitions. (hot, cold, hot, cold, hot, cold).

But, I think this only refers to situations in which you can immerse your entire body evenly (ie: in a pool or spa). I *do* recall reading that Dr Siff had a special type of spray yet system set up at his home to allow one to go from spa to cold water, with a different protocol.

Personally, I like 30 seconds cold, 30 seconds hot x 3. No scientific reason, just what I enjoy and what works for me.