Ice Bath Guidelines (typical for rugby clubs)

When to use Ice Bath:
After every training session
After fitness/conditioning session
Immediately after a match
The day after a match
When injured
When fatigued

Treatment - Ice Bath Protocol 1:
10 minute Ice Bath
Or
2x 4 minute ice bath with 2 minute stretch in-between

When to use Hot & Cold:
After Gym sessions
After speed sessions
After non-contact (rugby) sessions
The day after a match
On days off to promote recovery

Why Hot & Cold:
Helps promote neural system recovery
Promotes Cardio Vascular system recovery
Helps clear waste metabolites from muscles by actively dilating and constricting vessels
Raises the hormonal profile of various hormones required to assist in optimal immune activity
Helps reduce pain around joints and muscles
Helps the muscles to regenerate and enhance muscle fibre remodelling.

Hot & Cold Protocol 1:
2 minute Ice Bath
1 minute Hot/Warm Shower
2 minute Ice Bath
1 minute Hot/Warm Shower
2 minute Ice Bath

Hot & Cold Protocol 2:
5 minute Ice Bath
3 minute Hot/Warm Shower
3 minute Ice Bath
2 minute Hot/Warm Shower
2 minute Ice Bath

Cleaning of Ice Bath:
To clean the lining please use warm soapy water with a mild detergent