I read a bit about hot and cold water therapy and have experimented with it over the past several years on and off. However, recently I have been diligently performing hot and cold immediately, or soon after (same day) a strenuous session with the weights.
What I have experienced has been fantastic! I have been wrestling with a minor shoulder injury and noticed that everytime I did hot and cold on the same day I trained with weights there was zero pain the next day. Everytime I skipped the protocol below, I had pain.
I concluded after this happened over and over again that it was the water therapy which made the difference. I was not eating, or supplementing any different. Nor was I doing anything else differently.
To those of you who might be struggling with your own injury you might want to give it a shot. I know that as we age while we can still be a terror in the weight room injuries do not heal as fast as they used to. I have noticed that this one protocol has really leveled the playing field once again. (I also take many supplements which assist in this area-but the water therapy has been rather dramatic)
The way I did it was not at all elaborate or time consuming. I have been training where I have access to a pool and a hot tub. I can't personally vouch for it working in a shower, however it may.
10 minutes in the pool soaking up to your neck. The pool I used was about 83 degrees (not all that cold). Then 8 minutes in a hot tub (with jets) the tub is on 105 degrees. Then another 5 minutes in the pool and I'm finished.
That is a total of 23 minutes well spent for me.
If anyone gives it a try let me know how it works out for you. There is so much bull that passes as credible information regarding injuries that I wanted to share something with you guys that I found works incredibly well for me.
All The Best,