Another large hot tub website says, “one study found that hot tubs and hydrotherapy helps sore muscles because the soaking reduces lactic acid.” At least this study actually looked at hydrotherapy, however, hot tubbing was not part of the investigation. Make sure the cabinet door is fastened and that any accessories attached to the hot tub are clean and securely in place. The initial cost is high and I was amazed to see one the other day for $10,000. If you suffer from chronic pain, symptoms of coldness or regular muscle fatigue, your own personal hot tub can make a big different in your normal routine. Generally speaking, the shape of the hot tub you choose is relatively unimportant – until you consider the space where you’d like to have it installed. Fortunately Marquis hot tubs utilize high-flow filtration systems that allow our tubs to filter thousands of gallons per day. If you've pulled, strained, or torn a muscle, you'll … The personal benefits of owning a hot tub are plentiful: a beautiful patio or indoor spa space; at-home stress relief; a nice place to soak and warm up during the fall and winter months. Your own private hot tub, however, is the ideal place to relax and warm up. It’s important to keep your body toned and fit, since this way it will resist further degradation by the disease, and more pain in the future. If you’re one of the millions of Americans who exercise frequently, you know how important it is to warm up, stretch, and cool down as part of your workout. Keep ailing joints and bones flexible by working with them daily. This process will also reduce the chance of bacteria building in the plumbing when the spa sits empty. [/quote] We did this when I played college ball. Usually once or twice a month, my friends Drs. Hot tubs can go hand-in-hand with a healthy lifestyle and positive physical therapy. “Effects of Hot or Cold Water Immersion and Modified Proprioceptive Neuromuscular Facilitation Flexibility Exercise on Hamstring Length.” Journal of athletic training vol. All of which impose additional stress after you just stressed the body sufficiently by exercising or engaging in intense physical activity. Hot tubs are not only designed for you to feel good while relaxing in the warm bubbling water, they have many therapeutic properties as well— ones that help heal sore muscles, alleviate any muscle soreness, and aid in recovery. Blood brings necessary nutrients and oxygen to the muscle fibers, helping them to rebuild themselves more quickly. Three reasons to turn on the heat: The benefits of using RecoveryTub include nervous system and cardio vascular system recovery, reduction of pain around the joints and muscles, and the ice baths assist with muscle regeneration and enhances muscle fiber remodeling. Before pumping out the water and vacuuming out the plumbing lines, make sure the power to the spa is off by turning the power off at the GFCI breaker, or unplugging the spa if you have a 110v plug-in model. (2015). The best companies make mistakes, and that’s why they’ve issued warranties – to keep customers happy and accommodated. Oops, there was an error sending your message. On the top end of long-term recovery tools is the hot tub (Jacuzzi). Winterizing your hot tub goes beyond simply draining the water, but this is still the most important step. Neurosci. Marquis Spa Bright surface cleaner is a great product to use that is specially formulated for hot tubs. The best way to find the aromatherapy product that is right for you is to test them out. This process helps many people to get a comfortable and full night’s sleep. Although the scientists in the study quickly realized that the benefits of soaking in a hot tub after a workout go beyond just muscle relaxation, there were several other points to note: • Start for Short Periods of Time. Just as when you chose the hot tub Even short bursts of “water immersion therapy,” or hot tub use for sore muscles, showed encouraging data in regards to recovery, performance and athletic stamina. Tense back muscles are one of the leading causes of lower back and neck soreness. Since water expands when it freezes, any ice in the tub can possibly cause cracks in the plumbing, pump(s), and other equipment. When you winterize your hot tub, you are ensuring its longevity through the seasons and years. If you actually read the study that was cited, you will discover that hot tubs and cold tubs were not even tested. Downloading, republication, retransmission or reproduction of content on this website is strictly prohibited. SANITIZE AND CLEAN THE PLUMBING BEFORE DRAINING. (2018). Effect of post-exercise sauna bathing on the endurance performance of competitive male runners. Heat has been used for centuries to aid in muscle recovery. If you are looking to add sauna bathing to your training regimen (as opposed to recovery strategy) there are some benefits. This research only looked at Contrast Water Therapy that alternated between 53°F (12°C) water and 97°F (36°C) water baths. Heat is a universal pain treatment that has been used for thousands of years for a variety of injuries, strains and chronic illnesses. Many of these are designed to evaporate or be filtered out within one day, so that little residue is left behind. The reasons these hot tub companies resort to “trickery” is because there are no real benefits to hot tubbing for muscular recovery or sports performance (unless acclimatizing to hot environments). Thinking ahead means that your new purchase will fit where it is supposed to, look great, stay clean with ease and satisfy everyone who steps inside. Camarillo, CA          Others are hinged further down the tub so that the cover sits idle at the side. Stay away from products that are cream-based, Epsom Salts, and other types of bath salts that are not designed for hot tubs. WHICH FRAGRANCES ARE OKAY TO USE WITH A HOT TUB? If your spa is equipped with the Constant Clean/Spa Frog built-in sanitation system, you’ll also want to remove the cartridge holder during this process. The length and quality coverage of a warranty should be important to you because of the simple fact that sometimes, manufacturing goes awry. A hydraulic-assisted cover lift technically works exactly the same way as a manual pivot lift, except that it features hydraulic shocks that do most of the heavy lifting. There are NO known benefits to muscle recovery, muscle soreness, or increased sports performance following Hot Water Immersion or “hot tubbing.” According to the research, soaking in hot water can worsen muscle recovery, causing a detriment to subsequent training or sports performances. Hot water increases blood flow and circulation; the more blood that is pumped through trained muscles the better, and there is no better way to do this than spending a few minutes in a hot tub. Everyone knows that winter is the best time of year to go on vacation somewhere warm! A 2008 study, published in the International Journal of Sports Medicine compared cold water immersion, hot water immersion, and contrast water therapy as a post-exercise/cycling recovery technique to next day cycling performance. Jesse is Director of Pedal Chile and lives in Valdivia, Chile. One method in aiding muscle recovery is to ice your muscles (or soak in cold water) for 10 to 15 minutes, followed by a 10 to 20 minute hot tub session. I prefer hot springs with a view (Near Pucón, Chile). However, science has proven hot tubs provide several benefits to your health and are a prime way to recover after a workout. Soaking in a hot tub can relax you immediately after a gentle workout, but it is also an integral part of the toning and healing process.  is important for bone and heart health, and statistics show that most Americans are not getting enough of it. Hot tub therapy can play an important role in pain-management as well as muscle recovery for both types of muscle strain. From leaks to software errors or faulty components; HOT TUB RECOVERY covers it all. After you add the sanitizer to the water, it’s also a good idea to use a jet-line cleaner such as Marquis Jet-Line cleaner or Swirl-Away. These products are likely to cause problems with the equipment and filtration system in your tub. Australian Journal of Medical Herbalism. A properly engineered filtration system will usually remove most scents within 24 hours; this is good in case you add a fragrance that you end up not enjoying. The Whartons’ complete book of fitness.  can fit snugly into an available corner and look perfect. …  and stay mentally positive. International Journal of Sports Medicine, 29(7), pp.539–544. “Everyone should understand heating the same way everyone knows how to put on a Band-Aid. And a 2012 review of 17 studies found that ice baths weren't more effective than active recovery in reducing muscle soreness. CALF RAISES; This hot tub workout is easy and effective. The researchers' conclusion was “contrast water immersion is a valid and effective means of accelerating recovery from high-intensity exercise in both males and females,” which is good to know but is clearly not the same as soaking in a spa. All About Jets Series: How Hot Tub Jets Can Help Muscle Recovery. Heat works to relax blood vessels and muscles, bringing in nutrients and oxygen that help to repair any damage and relieve inflammation. Journal of Science and Medicine in Sport, 10(6), pp.467–470. A half cup of granular chlorine is the recommended dosage for most hot tub sizes. In fact, studies have shown a 5- to 16-fold increase from sauna and hot tub! 36,1 (2001): 16-19. Call us and we will send out an honest reliable certified technician. As for helping to bolster your positive mental outlook, try to use your hot tub as a stress-free, fully relaxing environment. Content, including images, displayed on this website is protected by copyright laws. This leads to quicker, less painful muscle recovery. Choosing a hot tub is pretty exciting, but it’s no time to lose sight of the bigger picture. If you’re determined to work a hot tub into your existing bathroom or porch but don’t have a huge amount of space, consider a more unorthodox shape. Looking for more wellness information? When combined with the oxygen-enhancing, tension-relieving heat of the hot tub, AR works even better. There are two basic options when it comes to choosing a cover lifter: Manual-Pivot or Hydraulic-Assisted. As with other types of pain management, warmth and gentle stretching are always recommended. Intense physical exertion causes trauma to your muscles, including micro-tears. On top of these great benefits, the hot tub environment For these reasons, water removal is a little more complicated than just draining the tub or pumping out the water you can actually see. After you have been active, your muscles are already heated. Filter compartments can hold onto extra water quite easily, so it’s necessary to remove the filters and vacuum out any water that may be built up in the filter area. And a warm soak can decrease inflammation and reduce recovery time. by Lee Nuttall ImprovedYard.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Don’t store filters that are more than a year old; replace them with fresh ones when it’s time to use the tub again. Soaking in your hot tub is also a great way to soak up some extra magnesium via Epsom salts. Muscle recovery is defined as the return of the muscle to its pre-exercise state following exercise. Using a cover lift makes using the bulky, somewhat heavy hot tub cover much easier, which is important for people that are older, simply unable to deal with the weight or would just like the added convenience. In your down time – that is to say, when your muscles need a few days of rest – you can stretch your aching muscles in the hot tub to reinvigorate those overworked fibers. Cold tub about 45 seconds, hot shower 45 seconds, cold tub, shower etc. Journal of Strength and Conditioning Research, 29(11), pp.3245–3252. A large hot tub/spa company, says on their website, “studies have shown that both heat and cold therapy can promote healing and prevent muscle damage following exercise.”. Liquid aromatherapy fragrances are a good option, since these are easy to use and virtually mess-free. A jet-line cleaner will help to remove biofilm from the plumbing lines. Journal of Science and Medicine in Sport, 10(4), pp.259–262. Like any machine, your new hot tub needs care and maintenance.  also provides a range of support angles for whichever part of you is hurting. (2019). Depending on the model, a hot tub will typically have between one and three pumps. With the help of a hot tub and a gentle Active Recovery regime, you can help your muscles to better access all three. Why doesn’t Hot Water Immersion aid athletic recovery?  should either be contained under a tarp or put inside for the winter. A hot tub is also relaxing and fun; something you will need after 4 painful days spent in the house using up all the ice cubes in your freezer. Simply uncap the bottle, add the recommended amount straight into the tub, and enjoy! (2010), doi:10.1016/j.autneu.2010.03.017. Sports Medicine, 36(9), pp.747–765.  isn’t going to fit everywhere, since its shape is rather unforgiving. This way, you can cover and uncover your hot tub without straining your muscles doing so. When finished, towel off and wait at least half an hour for your body to cool down again before getting into bed. (2008). Check out that warranty before you order. Plus, ice baths may hinder your muscle gains, says Clayton. DRY OUT THE FILTER COMPARTMENTS AND REMOVE OLD FILTERS. Post-exercise Hot Water Immersion Elicits Heat Acclimation Adaptations That Are Retained for at Least Two Weeks. "Your body gets stronger during recovery, not during the workout, so it is very important to optimize your recovery time." MUSCLE THERAPY WITH COLD AND HOT TEMPERATURES, “In general, a new injury will cause inflammation and possibly swelling. For even easier use, consider adding an Aroma Infusions system. After removing all of the freeze plugs, be sure to keep them in a safe place. There are benefits to hot tubs if used in the correct way. Do the work, and you’ll thank yourself come spring. People that suffer from constant feelings of cold may be suffering from a blood vessel problem such as Reynaud’s Disease or arteriosclerosis – in which case they are generally advised not to enter a hot tub. Active Recovery refers to the process of gentle stretching and massage of affected muscles. A 2013 study that was published in the European Journal of Applied Physiology, compared cold water immersion, contrast water therapy, and hot water immersion on cycling performance, 40-minutes after soaking. Oils that are colored could leave stains on the sides of your hot tub, so it is important to use only hot tub-friendly products. Warm temperatures will help the blood flow more easily through your muscles and bones, helping to remove plaque that causes stiffness and pain. The better your quality of sleep, the more time your body has to focus on rebuilding and repairing any damage to muscles, organs and bones. Doctors and physiotherapists recommend warming those aching muscles and bones in water that is no higher than 104 degrees Fahrenheit, then doing some gentle stretching and movement exercises. Fibromyalgia doctors recommend three basic courses of action as a basic defence against the pain that comes with this disease: exercise, sleep and a positive attitude. Magnesium If you suffer from cold due to a non-arterial problem, the hot tub will not only provide soothing and instant warmth, but it will relax your constricted blood vessels and allow more blood to flow to your hands and feet. Marquis carries a line of hot tub aromatherapy scents that work wonderfully with hot tubs and are recommended for use in a tub by Marquis. It’s a good idea to clean your filters and leave them out of the hot tub while it sits empty. There are several ways in which hot tub use can relieve your arthritis and fibromyalgia pain, as many sufferers have already discovered. Relieving pain and soreness after strenuous activity. Although acute pain caused from intense muscle strain or physical injury should first be cooled with ice, secondary heat therapy is almost always recommended. Soft Tissue Methods. Pressure filtration is more reliable, meaning that it should ideally be included in the hot tub you choose for your home. A quintessential square hot tub like The Promise They are better than just taking straight hot or cold showers because the quick switch from hot to cold reduces inflammation and induces muscle recovery. GOOD AROMATHERAPY OPTIONS FOR YOUR HOT TUB EXPERIENCE. For some easy to implement recovery tips, check out my blog on “Recovery Techniques”. After you drain the hot tub, start vacuuming the top jets and work your way down to the bottom jets and suction intakes. You’ll need to measure how much free space surrounds your hot tub, and then pay attention to the spatial requirements of available cover lifts that fit your needs. Not only is your hot tub a great place to relax, but it’s the perfect therapeutic environment for people dealing with pain management issues, strained muscles, and arterial diseases. If you just want to relax while soaking in a tub of hot water under the stars, then cheers. For best water filtration, remember to clean and replace your filters periodically. In fact, you’ll benefit from soaking in the hot tub before and after exercise. Petrofsky, J.S., Khowailed, I.A., Lee, H., Berk, L., Bains, G.S., Akerkar, S., Shah, J., Al-Dabbak, F. and Laymon, M.S. Hot tubs certainly feel wonderful, but that is the extent of their benefit for muscle recovery and won’t do anything for your riding performance. New York: Three Rivers Press. Like a soothing reset, your hot tub can help bring your body from stiff and overloaded to supple and rejuvenated. For one, the jets in a hot tub can be used to massage back muscles. Hot tubs are a little different. Doing this movement repeatedly will slim and tone your calves. Adding fragrances to your hot tub will most definitely intensify your relaxation and therapy experience, but it’s important to choose the scents carefully before pouring them in. The soothing jets of a backyard hot tub are sure to calm cranky muscle pain, however it’s no one-trick pony. Saunas, like hot tubs, increase core body temperature, which places considerable strain on the thermoregulatory and circulatory systems, especially right after exercising. Heat is the best form of therapy when your muscles are aching and sore, but not visibly hurt. Wardle, Jonathan. That’s all there is to it! Secondly, the warm temperature of the water in the hot tub increases blood circulation to the affected area, bringing oxygen and nutrients that are essential for natural healing. The better quality the tub, the easier it is to keep clean and functional. Once this process is finished, it’s time to rewarm the muscle, and the hot tub is an ideal place to do so. Every tub comes with a manual that explains everything you need to know about taking care of it; however these instructions vary from manual to manual and tub to tub. At this point, you should use a hot tub surface cleaner to clean the entire tub. 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