Cold water immersion is one of the most commonly used recovery methods in football and has been shown to limit the buildup of lactic acid in the muscles by constricting flow in the blood vessels. Players are immersed in water that is colder than 15 degrees for a period of between 10-20 minutes❄️⠀
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For uninjured players (will increase swelling) hot water immersion is an alternative method which works in the opposite way. Blood vessels are dilated which increases the flow into and out of the muscles, helping to flush lactic acid through – players are more likely to sit in hot water for a longer period – although if the same time is completed then cold water immersion has been shown to be more effective.
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