Surfing is not just a sport; it's a way of life. Surfers around the world are constantly pushing their bodies to the limits, braving the waves and seeking the perfect ride. As they engage in this thrilling pursuit, it becomes crucial to explore ways to enhance their physical well-being and recovery. One such method gaining popularity among surfers is the cold plunge, a practice with a myriad of scientifically-backed benefits that can significantly impact a surfer's performance and overall health.
Understanding the Cold Plunge:
A cold plunge involves immersing oneself in cold water, typically around 10-15 degrees Celsius (50-59 degrees Fahrenheit), for a short duration. This practice has been employed for centuries, with cultures around the world recognizing its potential for improving health and well-being. In recent years, scientific research has shed light on the physiological benefits of cold exposure, making it a valuable tool for athletes, including surfers.
Accelerated Recovery:
Surfing places significant demands on the body, engaging various muscle groups and joints. Post-surf soreness and inflammation are common challenges surfers face, affecting their ability to perform consistently. Cold plunges have been shown to reduce muscle soreness and inflammation by constricting blood vessels and decreasing metabolic activity. This vasoconstriction helps flush out waste products and toxins, promoting faster recovery.
A study published in the Journal of Sports Science & Medicine found that cold-water immersion after exercise significantly reduced muscle soreness and improved muscle function compared to passive recovery methods. For surfers, incorporating cold plunges into their post-surf routine could contribute to a quicker recovery, allowing them to hit the waves with renewed vigor.
Enhanced Endurance and Performance:
Cold exposure triggers the activation of brown adipose tissue, commonly known as brown fat. Unlike white fat, which stores energy, brown fat burns calories to generate heat. By stimulating brown fat activation, cold plunges may contribute to increased energy expenditure, potentially aiding in weight management—a crucial factor for surfers striving to maintain optimal performance.
Moreover, cold exposure has been linked to improved cardiovascular function. A study in the European Journal of Applied Physiology demonstrated that cold-water immersion led to increased circulation and improved cardiovascular efficiency. For surfers, enhanced cardiovascular function translates to better endurance in the water, allowing them to paddle longer and catch more waves.
Methods of Cold Exposure:
Exploring various methods of cold exposure, such as ice baths, cold showers, and cryotherapy, offers individuals flexibility in tailoring their experiences based on preferences and accessibility. Ice baths involve full-body immersion in cold water, promoting comprehensive muscle recovery with precautions necessary to avoid prolonged exposure risks. Cold showers, being more accessible, allow beginners to gradually adapt to cold exposure, fitting conveniently into daily routines. Cryotherapy, with its focused and brief exposure to extreme cold, offers efficiency but may be less accessible due to specialized equipment requirements. The choice among these methods depends on personal preferences, accessibility, and individual goals for cold exposure.
Basic Protocol & General Guidelines:
Perception of Cold & Individual Tolerance:
If you're new to cold plunges, begin with warmer temperatures and shorter durations to allow your body to adapt gradually. The key is to choose a water temperature that feels cold but is still safe for immersion. The goal is to evoke the thought, "This is really cold, and I want to get out, BUT I can safely stay in."
Water Temperature:
Choose a water temperature that is uncomfortably cold yet safe for the chosen duration. The colder the water, the shorter the recommended exposure time. Experiment with different temperatures to find what works best for you. People tolerate cold differently, so there isn't a one-size-fits-all temperature. Some may find 60°F (15.5°C) challenging, while others might tolerate 45°F (7.2°C). It's a personal journey, and the right temperature is one that challenges you without risking safety.
Frequency & Duration:
Aim for a total of 11 minutes per week, distributed across 2-4 sessions. This recommendation is based on a study exploring various effects of deliberate cold exposure. Each session can last anywhere from 1 to 5 minutes. Begin with a duration that feels challenging but manageable and gradually extend it as you become more comfortable. The colder the water, the shorter the recommended duration of exposure. If the water is at the lower end of the temperature spectrum, even a short exposure can provide significant benefits.
Scientific Studies:
Scientific studies exploring the effects of cold water immersion have used various temperatures. For example, one study showed significant increases in dopamine when participants were in cool (60°F or 15.5°C) water for about an hour. Other studies have demonstrated physiological responses, such as increased epinephrine, with shorter exposures in very cold water (~40°F or 4.4°C) for as little as 20 seconds.
Cold Adaptation:
Over time, as you engage in deliberate cold exposure more frequently, you may become more comfortable with colder temperatures. This increased cold adaptation allows you to confidently explore lower temperatures with extended exposure but always prioritize safety. Never immerse yourself in dangerously cold water, and always start with temperatures warmer than what you might consider colder. Gradual adaptation is essential to avoid cold shock.
I can tell you from personal experience that it does get easier the more you do it. If you can get past that first minute and let your body adjust then you should be good for an additional 1 to 2 minutes. It’s your body's Fight or Flight response that you have overcome and I can promise you that if you can get a handle on this, you will be able to manage more high stress situations in the future.
Benefits for Surfers:
Surfing is a sport that demands physical endurance and mental focus. Cold therapy can be a game-changer for surfers, while the recovery benefits are huge, the ability to handle your fight or flight response when you’re being held down will go a long way in getting comfortable with bigger waves.
Muscle Recovery:
Full-body immersion in cold water, commonly known as ice baths, is a potent method for muscle recovery. The cold temperature helps reduce inflammation and muscle soreness, expediting the recovery process after intense surf sessions.
Joint Relief:
Brief exposure to extremely cold temperatures can provide joint relief. Surfers often put significant strain on joints, and cold therapy can be instrumental in alleviating joint discomfort and promoting overall joint health.
Inflammation Reduction:
Immersing oneself in natural cold bodies of water, such as oceans or lakes, offers both a refreshing experience and a natural way to reduce inflammation. The cold water helps constrict blood vessels, reducing swelling and inflammation in joints and muscles. I was just in Lake Tahoe for Thanksgiving and I was jumping in the lake for 3 minutes every day and even though it was extremely cold, I felt accomplished and my body felt amazing when I got out.
Enhanced Endurance:
Regular incorporation of cold exposure into a recovery routine enhances overall endurance. By reducing muscle fatigue and promoting quicker recovery, surfers can maintain peak performance during extended surf sessions.
Improved Sleep Quality:
For surfers, quality sleep is crucial for optimal performance. Cold exposure earlier in the day, especially after intense surf sessions, can contribute to better sleep quality. Cooling the body tends to promote a shift toward a more restful state.
Conclusion:
Surfing is a physically demanding sport that requires a holistic approach to training and recovery. The benefits of cold plunges for surfers, supported by scientific research, make it a valuable addition to their regimen. From accelerated recovery to enhanced endurance and mental resilience, the therapeutic effects of cold exposure can contribute to a surfer's overall well-being, allowing them to ride the waves with increased vitality and joy. As surfers continue to explore ways to optimize their performance, the cold plunge emerges as a natural and scientifically-backed ally in the quest for the perfect ride.