Workout Injuries:
Following are the most common injuries that are usually followed by a workout;
- Muscle spasm/contracture
- Tendon/Ligament tear
- Stress fracture
- Tendinitis
- Joint dislocation
During physical exertion or workout, muscles contract and relax. Muscle contraction is an energy-dependent process mediated by glycogen and ATP use.
The deficiency of ATP and glycogen causes muscle spasms.
There are a lot of post-workout benefits of a warm shower in overall physical well-being. We’ll discuss them in detail.
1. Peripheral Vasodilation:
During a warm shower, peripheral blood vessels dilate to dissipate heat(Homeostasis). This process helps deliver nutrients to the peripheral musculoskeletal structures.
Conversely, a cold shower causes vasoconstriction. During peripheral vasoconstriction, blood flows to the vital organs with a minimum supply to muscles and skin.
2. Muscle Relaxation:
Due to peripheral vasodilation, glycogen and ATP are replenished by increased blood flow.
ATP replenishment enhances muscle mobility and relaxes them.
A warm shower also increases oxygen uptake by musculocutaneous tissues, thus accelerating the healing process.
In research conducted by Mamoru Tsuyuki(Ritsumeikan University in Shiga, Japan), hot water immersion after exercise was more beneficial for muscular recovery than cold water immersion. Hot water immersion was also valuable for individuals who had multiple exercise sessions in a single day.
3. Bone and Tendon repair:
Several studies have shown that warm showers, hot packs, and saunas can benefit minor bone and tendon injuries.
Again this process is also mediated by increased blood flow.
4. Mood Elevation:
After a warm shower, mood is boosted due to muscle relaxation, combined with the post-workout release of ‘happy hormones'(Dopamine, Serotonin, and Nor-Epinephrine).
Some studies also indicate the post-hyperthermia anti-depressive effect after fever. Taking a warm shower or sauna also increases the body temperature.
5. Asthma Protection:
A warm shower and sauna are reportedly advantageous for asthma and chronic respiratory diseases.
Asthma is caused by inflammation, which subsides partly because warm showers and saunas increase blood flow and humid air intake.
6. Enhancing Immunological Defence:
One of the post-workout benefits of the warm shower is enhancing the immune system.
A study reveals an increase in WBC count in the individuals who took sauna.
Take Home Message:
A warm shower is very beneficial for minor musculoskeletal injuries in athletes. The water temperature should be less than 104°F. Excess heat can cause skin damage.
According to Friedman, lukewarm water(98-105°F) is ideal for a shower.
Medically Reviewed by
Dr. Talha Ibrahim
MBBS(NUMS, Pakistan), RMP