The starting point of our courses is why do we generally use 10 minutes immersion in water or 59 degrees Fahrenheit? Although cold and heat are the most used modalities in sports clubs, everybody has questions about use of it. While research tells us that a one size fits all approach limits effectiveness. This course focuses on water immersion in sports, different forms of hydrotherapy or cold water immersion, contrast, water immersion, thermal neutral water immersion and hot water immersion. Cold water immersion involves immersing the body or parts of the body, for instance, only the legs in cold water at a temperature of lower than 68 degrees Fahrenheit. Cold water immersion is being used in different fields and has multiple forms of application, like speeding up recovery in sports, improving rehabilitation of patients, revitalizing weight loss, boosting the immune system and has even been linked to coping with depression.

Runa patients are Croesus in anti aging. In this online course we will focus on recovering sports and rehabilitation. Thermal neutral water immersion is immersing the body or parts of the body in water temperatures between 93 degrees Fahrenheit in 97 degrees Fahrenheit, which is close to skin resting temperatures and should not influence core temperature during immersion. Hot water immersion is emerging in water temperatures above 97 degrees Fahrenheit, or in some countries like Australia, there are restrictions for operating pools at a temperature of higher than 140 degrees Fahrenheit due to health and safety regulation. Contrast water immersion is emerging in which a subject alternates a number of times between cold water immersion and hot immersion. It will grab this was a Greek physician and is considered one of the most influential figures in the history of medicine.

He is often credited as being the first person to document the health benefits of hydrotherapy Dr. James curry undertook in 1719 the first recorded experiments on the effects of cold water immersion on humans. It is said that he was unable to help a crew member of a stranding American sailing ship, which fell in the sea of 41 degrees Fahrenheit and drowned. The history for water emerging is focusing on the possible health benefits associated, the link with sports practice emerged. Often these benefits were better understood and had a much smaller history. The first published result on water emerging as a recovery modality was published in 2004. By lane and Wenger.

From then, until now, about 200 new studies on water emerging as a recovery modality were issued. evidencing What are emerging as a hot topic. The general principles of water immersion are based on the hydrostatic pressure and the temperature gradient. The hydrostatic pressure is the compressive force which water exerts on the body when emerged. This pressure can cause displacements of fluids within a person from the extremities towards the central cavity. As water is about 800 times denser than air at an equal depth, water will create a higher pressure than air.

The hydrostatic pressure can be calculated via the following formula. The water pressure or hydrostatic pressure is equal to the atmospheric pressure plus the resultant of the product of gravity multiply by the water density times the height of the water. For example, when standing in water of 20 inches of depth, the hydrostatic pressure is equal to 44 millimeters of mercury in water or 39 inches will equal 81 millimeters of mercury and in water of 59 inches hundred 18 millimeters of mercury The second principle the temperature gradient is based on energy extraction, ultimately influencing cell metabolism. More cooling leads to a larger decrease in metabolism, which can be shown via thermal imaging. Heat can be extracted via conduction, convection, radiation or evaporation. The most significant part of heat extraction via water immersion is via conduction in case the athlete starts moving, all the water is in a continuous motion, the convection component increases.

Cold water immersion results in a reduction in muscle temperature, increase hydrostatic pressure, systemic phasic constriction and a decreasing core temperature. These four elements are considered the triggers which sets off the physiological responses which result in possible beneficial effects. The main effects that are described with cold water immersion are reduce Central Nervous fatigue and decrease cardiovascular Strain and improve metabolic efflux, an increased parasympathetic activity, a decrease in exercise induced muscle damage and a reduction in delayed onset of muscle soreness. Based on these main effects different applications apply for using cold water immersion. Besides the well described muscle recovery indications of water emerging after strenuous exercise, sleep enhancement and pre cooling might be applications of interest as well for the non injured athlete. For the injured athlete cold water emerging might be indicated as well for sub acute injury or inflammation for sub acute, chronic or post surgical pain to prevent edema formation, and before or in conjunction with rehabilitation exercises.

Lastly, specificity accompanying central nervous system disorders. acute or chronic muscle spasms and stress or tension are among the other indications although being less studied this complete Chapter Two, we discussed the general principle effect elements and indications for cold water emerging. In the next chapter, we will focus on the research