The Benefits of Cold Exposure for Pelvic Pain, Inflammation & Mental Health, and How “Chronic Cardio” Can Increase Cortisol
You can benefit from the contrast of heat and ice, as well as gain anti-inflammatory effects, by ending your morning shower with cold water.
Research shows strong anti-inflammatory, immune, cardiovascular, and even mental health benefits with even 30 seconds at the end of your shower. When I had very young kids and doing a real cold dip wasn’t feasible, and still to this day, I would end my shower on at least 30 seconds of cold water on the coldest setting possible. Read about it here and add time as your body adjusts! Andrew Huberman suggests not doing cold exposure after strength training.
“Dr. Huberman advises against cold water immersion immediately after strength training, recommending a delay of at least four hours to avoid impairing muscle hypertrophy and strength gains”. You can also have a cold shower in the morning and train afterwards, but there are significant benefits to training as early as possible in the morning, which I explained in a previous post.
I strength train in some form daily, whether it is with more traditional weights or in an alternate form like Pilates, which Dr. Sara Gottfried says also counts towards the 2/3 strength training,1/3 cardio that those with a female anatomy should aim for. She says this is in contrast to the “chronic cardio” so many people do, which can actual increases cortisol, and is something I see in my clients. The fractions she refers to mean you should divide the amount of exercise you can get in a week into approximately those fractions to
When I do actual weight training, which is at least twice per week, I get to reward myself by not ending my shower on cold!
Before I received my Masters in Physiotherapy from UBC in 2011, I was a Certified Personal Trainer and was also a member Team Canada Track & Field, competing in the 400 metre hurdles, so I am able to help with clients with their pelvic health and abdominal issues, along with reaching their fitness goals. I have also received Clinical Pilates Instructor Training specific to pelvic health and abdominal care through the Education Chair of the Pelvic & Reproductive Health Division of the Canadian Physiotherapy Association.
I especially love helping my clients train safely throughout pregnancy, and supporting them in returning to fitness postpartum through my video-based 6 week Postpartum Return To Running program and my postpartum 12 week Cesarean/C Section Rehab program, both of which are included for clients who have seen me for prenatal or postpartum care.
If you have any questions, comment below or contact me directly!
