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6 Benefits of ice bath and side effects



are ice baths dangerous

Discover the 6 benefits of ice bath and side effects.

Some would never dare to try an ice bath, but some consider ice baths to be a very important part of recovery after exercise.

More and more high-level sports facilities already have specific areas for this practice. So should you incorporate this technique into your exercise routine?

In this article, we will see the benefits of ice baths, for which people it is most suitable, some tips to keep in mind, and its possible side effects.

Benefits of the ice bath

1. Ice baths help the recovery process

After exercising, the body pumps out oxygen and detoxifies itself. Specifically, it removes compounds such as lactic acid, which cause fatigue and pain.

Lactic acid is created after the breakdown of glucose in the body, and the more intense the exercise, the more lactic acid is created.

An ice bath causes blood vessels to constrict, helping the body drain lactic acid. They also reduce swelling. When you get out of the ice water, the blood vessels widen again and let a rush of “fresh” blood through. This blood contains higher levels of oxygen, which can accelerate the recovery of worked muscles.

2. Limits the inflammatory response

Cooling down muscles after exercise can reduce the muscle inflammatory response by causing vasoconstriction, thus limiting the volume of blood flow to the muscles.

Ultimately, this effect can blunt the effects of DOMS, meaning you’re less likely to experience significant muscle soreness and stiffness post-workout.

3. Reduces the effects of heat and humidity

Taking an ice bath before a race in hot and humid conditions can help boost performance.

The human body does not perform at its best when it is too hot or too cold, and this technique helps to lower the body temperature before exercise, thus helping with homeostasis and regulation of body temperature during the race, also helping to improve the performance afterward.

4. Acts as temporary pain relief

The cold of an ice bath can acutely relieve soreness and pain simply by “making the body feel good” by releasing endorphins. This is not a long-term tactic, but it can be of great help if you want acute relief from muscle pain.

5. Boosts metabolism and immune system

The increased metabolism of ice baths is associated with the increased metabolic energy that must be expended to raise and maintain body temperature, and this effect can last long after the bath itself.

There are also studies suggesting that ice baths and cold water therapy can help boost your immune system, although more research is still needed in this area.

6. Helps sleep better

Ice baths help lower body temperature and facilitate the release of melatonin, two factors that contribute to quality sleep. This method can be especially effective during the hotter months to cool down before bed.

How long should an ice bath last for recovery?

Experts suggest that spending about 10 minutes in a tub of cold water should be enough, with about 15 minutes being the limit.

Do not be more than 15 minutes, because the blood vessels shouldn’t be tense for so long. For the ice bath to be effective, it should be taken about 20 minutes after training.

Who should use ice baths?

People who engage in intense workouts regularly can benefit from an ice bath. If you feel fatigued or have muscle weakness, taking an ice bath after you exercise might help.

Athletes who do intense training before a competition or match often find that ice baths can help prevent loss of strength and power before the event.

If you are a casual athlete or train at a low intensity, it is unlikely that you will feel the effects of an ice bath.

Can an ice bath replace a protein shake?

While an ice bath helps the recovery process in terms of detoxification and oxygenation of the muscles, it does not do the same thing as a protein shake.

Protein shakes provide protein to muscles to help gain muscle mass and speed up the repair of micro-tears in muscle tissue. Of course, both things complement each other.

Tips for taking an ice bath

Start gradually

If you think ice baths could help you achieve your goals, but you’re not sure you can handle the cold, you can always increase the intensity progressively.

For starters, you can try taking a cold shower or massaging your muscles with ice for 10-20 minutes after exercise.

When you’re ready to try a proper ice bath, fill a bathtub halfway with cold water. Next, empty about 2-3 large grocery store ice bags.

Don’t submerge your whole body on the first try. You can try submerging your legs or try sitting in the bathtub with water up to your waist. You can try it after an intense leg workout to get the most out of its benefits.

After you have tried several times, gradually submerge your body in the tub until you can stand the water up to your neck. Do not submerge your head at any time.


For maximum benefit, the ice bath should be taken within 20 minutes of exercise. The optimal duration of the bath is 10 minutes, and the time limit underwater is 15 minutes before it begins to be unsafe for health.

skin exposure

Wearing a wetsuit would be redundant because it would keep you insulated from the cold and keep you warm. The skin must be fully exposed to the ice water to take full advantage of the benefits of the ice bath.


The optimum temperature for an ice bath is around 10 degrees Celsius, although some sources cite a range of 2 to 16 degrees Celsius as also effective.

Does it have side effects?


Overexposure to ice baths can cause adverse effects such as hypothermia and frostbite, so there is a recommended time limit for this methodology.

Risk for people with high blood pressure

If you have an underlying medical condition, you should consult your doctor before trying things like ice baths.

Some studies suggest that an ice bath can increase blood pressure, which can lead to heart problems in hypertensive people.

However, some studies also suggest that only a modest acute rise in diastolic blood pressure occurs, so the risk should be minimal.

Risk for diabetics

There are times when poor blood circulation is associated with diabetes, so ice baths may not be a very good idea, as they can dangerously limit blood circulation to the extremities. If you suffer from diabetes you should consult your doctor before trying ice baths.


Ice baths can be an effective recovery method, but should not be used to compensate for lack of sleep, diet, or training. They are simply one more tool in our toolbox to improve exercise practice.

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5 Key Benefits of FD Mini C-Arm Into Orthopedic Surgeries




FD Mini C-Arm

Typically, a c-arm is used for the spine, hips, knees, femurs, and shoulders and in urological and cardiovascular surgeries. These machines are also helpful for extremity imaging, like the hands and feet. Designed with orthopedics in mind, the mini c-arm combines diversified imaging and an enhanced interface. It includes a rotating flat detector that increases imaging versatility for long bones and helps minimize radiation by preventing patient and surgeon exposure to the unused area of the detector.

Better Image Quality

Orthoscan FD fluoroscopes can image the extremities more precisely, with greater detail and clarity than its traditional counterparts. With the added benefits of lower radiation exposure and increased efficiency, it’s clear why FD mini C-arm is an essential tool for orthopedic surgery centers. Consider how easy a machine will be when choosing a mini c-arm for your practice. Your radiographers, surgeons, and other staff should be able to master a new machine intuitively and quickly without reading manuals or investing extra time in training sessions. Ensure the C-arm’s x-ray source and image intensifier are as far away from the extremity being studied as possible to decrease direct and scattered exposure. A high-performance, flat detector also reduces radiation exposure.

Increased Efficiency

The Orthoscan FD mini C-arm allows surgeons to operate the system independently from radiology techs and has been shown to reduce OR time. Its compact size and easy maneuverability make it an excellent fit for most ORs, including smaller ones that may need more space for larger fluoro systems. Its rotating flat detector provides more imaging flexibility for long bones. It is designed to minimize patient and operator exposure with a low-dose option that offers clinically equivalent image quality. The system also features a 24” HD touchscreen interface, allowing for an easy and intuitive operating experience.

Increased Safety

Studies show that mini C-arms reduce ionizing radiation exposure to surgeons and OR staff compared to standard x-ray devices. This is because they have smaller detector areas, tighter beam collimation, surgeon control of screening, and the new technique of pulse fluoroscopy. They also allow for more excellent maneuverability of the C-arm to image hard-to-reach spots and a more precise positioning capability. Additionally, some mini C-arms can use the same navigation system as traditional mobile systems to help with image-guided surgery. This can significantly cut down on the amount of time it takes for physicians to acquire and view 2D images, and it can eliminate the need for a radiology technician to operate the machine.

Increased Flexibility

Moving the C-arm around the OR and the patient quickly and easily provides greater flexibility for the surgeon. This can make it easier for the surgeon to get a great view of an area, reduce repositioning time, and improve efficiency. Another benefit of incorporating a c-arm is that it can reduce the number of unnecessary radiation doses to the surgeon’s hands. However, it’s important to remember that, just like any X-ray source, the surgeon should always wear PPE when in the direct path of the beam to prevent unnecessary exposure.

Increased Patient Satisfaction

C-Arm imaging devices are a staple in medical imaging. They’re used to image in real-time during procedures, making them a vital component of various surgical settings. They help reduce the amount of repositioning needed, decreasing surgery time and improving patient outcomes. The Orthoscan FD mini C-arm is a smaller, lightweight device that doesn’t require a cooldown period. This means you can quickly move it around the OR without worrying about breaking it if it’s handled roughly, or the cooldown if you have multiple patients in queue.

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A Comprehensive Guide to Fuel Cards Fraud Prevention




Fuel Cards Fraud Prevention

In addition to capturing level III data, the best fuel cards offer back-end reporting and analytics that can help you spot trends. Some even allow you to set daily purchase limits for a particular driver, vehicle, or route.

Internal fuel fraud can be caused by many things, including hidden skimming devices at gas stations or an employee purchasing items unrelated to work. Ask your fuel card provider about implementing PINs or driver IDs that will help prevent this type of fraud.

Real-Time Monitoring

The best credit cards for gas offer real-time purchase transaction data through online accounts corresponding to each card. This lets companies compare driver spending instantly to ensure compliance with policy and detect unauthorized use or fraud.

If the cards are linked to a specific truck or vehicle, you can even have each purchase report tagged with the driver’s name so you can identify them in cases of theft and loss. Some cards also allow you to set authorization controls – like purchase limits – to restrict them from purchasing fuel, preventing other purchases such as shop goods or food.

Some fleet fuel cards can also detect skimming (an overlay device installed on the pump keypad to steal credit or debit card information). They may provide security controls that alert you when a swipe goes outside your business’s normal range.

The type of fleet management fuel card you choose will depend on your priorities and your fleet’s size, purpose, and location. Many systems will also work within a private loop to avoid PCI norms and implement hardware security modules. This will help your company comply with PCI-DSS while protecting sensitive data from hackers and reducing risk.

Proximity Validation

With advanced online tools that include tracking, alerts, and spending limits, fleet cards can help you crack down on fraud from rogue employees or even criminals who target companies with credit cards. Fleet managers can also set up spending limits and gallons for each driver or vehicle, helping to curb costs while protecting the business.

In addition to spending and gallons per transaction, many fleet fuel cards can offer product or tank type restrictions. These can help prevent vehicles or equipment from being filled with the wrong fuel, leading to maintenance issues and engine failure. Another valuable feature is PINs or driver IDs, which are required to complete a purchase. These 4-6 digit codes verify the identity of each driver and ensure only authorized purchases are made.

Finally, fleet cards often come with discounts at truck stops like TA and Love’s that can save your drivers money on diesel and other maintenance. This can be a big advantage, especially when you’re looking to cut costs while improving the safety and security of your fleet.

Daily Transaction Reports

Fleet fuel cards can help prevent fraud by tracking every purchase automatically. This gives you a snapshot of all activity and lets you flag suspicious transactions in real-time. A good card will also send a receipt to the driver so they can know what they’re spending their company money on.

A fuel card can help you identify unauthorized purchases as they happen and quickly respond to them by blocking or canceling the account. This helps protect your bottom line and prevents rogue employees from draining the bank.

Some fuel cards will let you customize your reports to include details like truck category, odometer readings, etc. This allows you to see all purchases in one place and optimize spending for the best results. Many cards will also show you who’s purchasing what, which vehicle, and when – another great way to spot misuse and reduce fuel waste.

Some fuel cards can check a truck’s built-in telematics data to monitor the tank level during each swipe. This eliminates the need for hardware that may have been required in the past and provides a more accurate method for detecting fuel theft. This can also help cut costs by reducing idling hours, which cuts engine wear and fuel use.


A good fleet fuel card company has multiple tools to protect your company from internal and external fraud, such as a dedicated and on-call fraud team, multiple anti-fraud checks for every transaction, CCTV coverage at all locations, and the ability to identify suspicious activity by reviewing receipts. But it’s also important to understand that fleet managers and drivers must also be involved in fuel card security and fraud prevention.

If your drivers know that you’re monitoring their behavior and that petty theft, side fueling, and fraud will not go unnoticed, they’re more likely to cooperate rather than hide or accuse one another. In addition, educating drivers on the seriousness of fuel fraud will help them realize that their actions can cause your company significant financial loss.

Additionally, choosing a fuel card program that allows you to control your budget by route, driver, or vehicle is a great way to stay on top of fleet spending. The ability to set product exceptions, such as unleaded usage, and receive alerts if your fueling patterns deviate from the norm can further prevent unauthorized purchases. Some budget control tools even allow you to halt fraudulent transactions in real time and provide alerts for unusual or suspicious activities, such as location tampering or skimming. This can prevent the use of stolen data by criminals posing as fleet employees at the pump.

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Step into Comfort: The Top 5 Pedorthists Offering Expert Foot Pain Relief





Certified pedorthists are footwear and orthotic experts trained to assess the function of the foot and lower limb. They specialize in designing, manufacturing and fitting custom footwear and orthotics.

They’re also compression fit experts and comfortable working with family doctors to find a treatment plan.

Pedorthists are experts

They know who you should see and when is important for foot care. Podiatrists and pedorthists are trained to care for your feet but have different roles.

Pedorthists focus on footwear and orthotics that prevent or improve painful or disabling conditions that originate in the lower extremities. They also provide follow-up care and coordinate services with medical professionals.

Pedorthist Ottawa is abexpert in designing, fabricating, and modifying footwear to meet a patient’s unique mobility needs. They help to restore a patient’s ability to walk with comfort, ease and confidence by utilizing nonsurgical treatment methods that are proven effective. In addition to creating and modifying footwear, pedorthists also design and manufacture custom orthotics. This allows them to be the best foot care specialists in Canada.

Pedorthists are trained

A pedorthist has specialized training to modify footwear and employ supportive devices to address conditions that affect the lower extremities. Credentialed pedorthists are experts in footwear design and manufacture, foot orthotic fabrication, shoe construction and modification, gait analysis, lower extremity anatomy, biomechanics and patient/practice management.

They are also compression fit certified and have lower limb brace experience. They work with you and your physician to provide a comprehensive pediatric treatment plan.

A pedorthist will help to balance the lower extremities from the feet and ankles up to the knees and hips. This will allow your body to move more effectively and with less pain and discomfort. Pedorthists will offer many conservative or nonsurgical treatments based on the physician’s diagnosis and their assessment of the symptoms.

Pedorthists are covered by insurance.

Pedorthists have specialized knowledge in designing, manufacturing and fitting custom footwear and foot orthoses to help alleviate conditions due to disease, overuse, congenital disability or injury. They are also trained to make shoe modifications, such as shoe lifts.

Most health insurance plans cover pediatric services and products. However, checking with your health plan is important as coverage and benefits may vary.

Pedorthists and podiatrists are foot care professionals, but they have different roles in treating your feet. Podiatrists are medically and surgically qualified to treat your feet, while pedorthists are allied healthcare professionals who focus on footwear to help improve mobility and reduce pain. Depending on your condition, you should visit a podiatrist and a pedorthist.

Pedorthists are flexible

Pedorthics is a non-invasive, conservative approach to treating painful foot and ankle conditions. It consists of shoes, custom orthotics and orthopedic shoe modifications.

A pedorthist’s day-to-day tasks involve advising patients on selecting footwear and making and modifying footwear to help people maintain or regain mobility and reduce pain. They collaborate with doctors and other healthcare specialists to offer their patients the best course of therapy.

A pedorthist may work individually or for a pediatric business that runs shoe stores and orthotics labs, depending on the needs of their patients. They have the option of working full- or part-time. Thanks to this, they can select the hours that best suit their needs and way of life. In addition, pedorthists can design their orthotics on-site or have them made in a facility off-site.

Pedorthists are affordable

Your feet are one of the most complex structures in your body. They contain 26 bones, 33 joints and 107 ligaments and muscles. They are also part of the locomotor system, the group of techniques that allows you to move and live. With the right care, you can maintain your foot health and reduce your chances of developing problems with your lower limbs.

Pedorthists are experts in modifying footwear and employing supportive devices to treat conditions affecting the feet and lower limbs. They can also perform a comprehensive assessment of your lower limbs, including gait analysis, to determine whether orthotics are required. Pedorthist services are affordable and may be covered by your insurance plan or private funding. Contact our clinic today to learn more about how we can help you.

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