30/11/2025

ON SUNDAY November 30, 2025 theSunday Special XI

Athletes commonly use ice baths to manage muscle soreness.

In summary

Cold shower Jasmiza, with over 15 years of experience in sports medicine and having served as FKLHI PHGLFDO Ṙ FHU IRU 0DOD\VLD DW ERWK the Tokyo 2021 and Paris 2024 Olympics, said that most elite athletes he works with – including Olympic medallists DQG QDWLRQDO UXJE\ IRRWEDOO DQG KRFNH\ players – are regularly advised to use LFH EDWKV DIWHU KLJK LQWHQVLW\ PDWFKHV WR speed up recovery. “ &ROG VKRZHUV DQG LFH EDWKV KHOS VXS port recovery following intense physical exertion,” he said. “ $IWHU KLJK LQWHQVLW\ VSRUW RU WUDLQ ing, cold exposure helps reduce muscle LQÀDPPDWLRQ DQG VRUHQHVV 7KH GURS LQ WHPSHUDWXUH FDXVHV EORRG YHVVHOV WR FRQ VWULFW ZKLFK OLPLWV VZHOOLQJ DQG ÀXVKHV RXW PHWDEROLF ZDVWH SURGXFWV OLNH ODFWLF acid.” E YHQ IRU QRQ DWKOHWHV FROG VKRZHUV FDQ EH DQ H̆ HFWLYH SRVW ZRUNRXW WRRO For the average person, a cold shower DIWHU D FKDOOHQJLQJ J\P VHVVLRQ RU ORQJ GLVWDQFH UXQ PD\ KHOS HDVH GHOD\HG RQVHW PXVFOH VRUHQHVV '206 DQG SURYLGH D refreshing reset. Beyond muscle recovery, cold showers FDQ DOVR KHOS VRRWKH LWFK\ VNLQ ERRVW circulation and leave you feeling instantly revitalised. “Research has shown a moderate re GXFWLRQ LQ '206 ODVWLQJ XS WR WR KRXUV SRVW H[HUFLVH ´ KH VDLG 0DOD\VLD KDV VHHQ D QRWDEOH ULVH LQ participation in recreational sports such as trail running, futsal, cycling and spin ning. While this surge in physical activity is promising, it also increases the risk of VSRUWV UHODWHG LQMXULHV A 2021 local study reported that mus culoskeletal issues are among the top ten most common complaints in primary care settings, accounting for 5.9% of visits, with EDFN DQG NQHH SDLQ WRSSLQJ WKH OLVW “The likely reason cold therapy works is due to vasoconstriction and a reduction LQ LQÀDPPDWRU\ F\WRNLQHV ZKLFK WRJHWKHU can lessen fatigue perception and help athletes feel fresher ahead of their next session,” Jasmiza added.

However, cold showers are not for everyone. If you are already feeling chilly, D FROG VKRZHU FRXOG H[DFHUEDWH WKDW GLVFRPIRUW DQG VORZ GRZQ \RXU ERG\¶V natural warming process. T KH\ PD\ DOVR EH XQVXLWDEOH LI \RX are feeling under the weather. Initial exposure to cold can put added strain on WKH LPPXQH V\VWHP VR LW¶V EHVW WR HDVH into it or avoid it altogether when unwell. At the end of the day, the most im SRUWDQW WKLQJ LV WR OLVWHQ WR \RXU ERG\ ,I you wake up feeling less sore and more energised, chances are your recovery routine is working for you. But if you consistently feel fatigued, VWL̆ RU DFK\ LW PD\ EH WLPH WR UHDVVHVV \RXU DSSURDFK ± LQFOXGLQJ \RXU SRVW workout shower choice. F RU PRVW SHRSOH EDODQFH LV NH\ ,I resources are limited, simply alternating EHWZHHQ ZDUP DQG FRRO ZDWHU DW KRPH FDQ PLPLF WKH EHQHILWV RI D FRQWUDVW EDWK VXSSRUWLQJ FLUFXODWLRQ DQG HDVLQJ soreness. “In my practice, the most important HOHPHQWV RI UHFRYHU\ DUH DGHTXDWH KLJK quality sleep, proper nutrition and staying well hydrated,” said Jasmiza. “While hot and cold water therapies have their place, regular sports massage is also ideal for easing muscle tension, especially for those engaged in KLJK LQWHQVLW\ WUDLQLQJ RU sport. Ultimately, whether

A Hot shower is for …

• Light or low-impact exercise: Ideal after gentle workouts such as jog ging, brisk walking, badminton, yoga or Pilates. • Boosting circulation: Heat dilates blood vessels, improving blood flow and encouraging muscle relaxation. • Older adults or those with joint stiffness: Especially comforting for individuals with arthritis or age related mobility concerns. • People with asthma: Warm showers can help regulate body temperature post-exercise – just avoid excessively hot water.

Recovery shouldn’t be treated as an

afterthought – it’s an essential part of training,”

Jasmiza

A cold shower is for …

• High-intensity workouts or endur ance sessions: Perfect after heavy lifting, HIIT, long-distance running or any session where muscle soreness is expected. • Reducing inflammation and sore ness: Cold exposure helps constrict blood vessels, limiting swelling and flushing out lactic acid and other waste products. • Supporting faster recovery: Com monly used by athletes to minimise DOMS and speed up muscle repair. • Younger, active individuals: Particu larly beneficial for those engaging in frequent or intense training.

you prefer hot show ers, cold plunges or VRPHWKLQJ LQ EH tween, consistency is what matters most. 5HFRYHU\ VKRXOGQ¶W EH WUHDWHG DV DQ DI WHUWKRXJKW ± LW¶V DQ essential part of the training process. “ 7KDW¶V KRZ

\RX VWD\ LQMXU\ free and continue HQMR\LQJ DQ DF tive lifestyle,” he said.