Sore Muscles From Running & A Hot Tub

Running is a great form of exercise, but the stress and exertion that your body endures during the act of running can result in sore muscles. Whether you are a beginner or an experienced runner, sore muscles that result from microscopic muscle fibers tears can inhibit the subsequent performance for even the best runner. Getting in a hot tub after a run may seem like a good idea, but it may be worst thing for your sore muscles.

Muscle Inflammation & Heat

Because of the demands placed on your muscles during your run, you can experience post-run muscle soreness. The resulting muscle inflammation is prolonged by jumping in the hot tub. The heat of the circulating water may feel relaxing, but it is actually keeping your muscles in an inflamed state. In addition to the water's heat exacerbating muscle soreness, it is more than likely also keeping you in a dehydrated state. Because you lost liquid from your body while sweating during your run, the heat of the hot tub increases your sweat rate and increases your dehydration. This continued dehydration only contributes to the continuation of you having sore muscles

Ice

Cooling your sore muscles with ice can reduce swelling and reduce your time spent in recovery. While the use of ice on your skin may not seem like the most comfortable thing to do right after a run, it is superior to the heat of a hot tub for your muscle's recovery. It is recommended that you soak for 10 to 15 minutes in some form of cold water such as your bathtub or a 30-gallon garbage can filled with ice and cold water, or wading in a very cold stream or creek. This cold treatment restricts the flow of blood to your already inflamed muscles, and immediately has an effect on reducing soreness.

When to Use a Hot Tub

The heat of the hot tub's water can be beneficial to muscle relaxation, so it is recommended that you wait at least 36 to 48 hours after a hard run to use one. If you still decide to use a hot tub immediately after running, then at least get in a cool to cold water shower for a couple minutes afterward. Another way to enjoy a hot tub in conjunction with your running is before a run, especially on a cold day. The resulting increased blood flow to your legs muscles can help you run more relaxed and comfortably. However, don't forget to stay hydrated as the hot tub increased your sweat rate, and water loss.

Ice & Heat Therapy

Ice should be your first treatment to any sore or injured area. Heat treatment used in combination with cold therapy can help, but heat should only be applied two or three days later. After the muscle inflammation and soreness are reduced, the heat of the hot tub's water will increase blood flow for healing of the muscle fibers. In lieu of an ice bath or hot tub, use one of the many over-the-counter cold/hot packs for sore muscle recuperation from running.