Taking a post-workout plunge in an ice-water bath is becoming increasingly popular. Known as cold water immersion or cryotherapy, it is used to recover faster and reduce muscle pain and soreness after intense training sessions or competitions.
A comprehensive review of the research into the effect of ice baths on post-exercise recovery, published in 2022, looked at short-term recovery (up to 9.5 hours) and longer-term recovery (24 to 72 hours) after endurance, sprint, and strength exercise.
How does Cold Water Immersion Work?
One of the reasons CWI is very effective in dealing with pain is that exposing the body to cold temperatures causes blood vessels to constrict. Once this happens, recovery is improved and inflammation reduces because the flow of blood and other fluids has been altered.
When you step into an Ice Barrel filled with cold water at 15° Celsius or soak in a cold water tub, your blood vessels constrict, and they begin to dilate or open back up as soon as you step out. This process helps flush out post-workout metabolic waste.
5 Benefits of Ice Bath After Workouts
- Muscle Recovery
Delayed-onset muscle soreness (DOMS) is painful and can negatively affect future competitions and workouts. Muscle inflammation and swelling are areas that benefit from ice baths. DOMS is caused by muscle swelling resulting from heavy training, which is why you feel so sore and tired after working out. Cold water immersion therapy can help you recover quickly and make you feel a lot better during the process.
This benefit means ice baths can help with stiff, sore, and swollen muscles by reducing pain and improving recovery time. By speeding up your recovery time, you can get to your next workout faster and stronger.
- It Reduces Inflammation
There have been several case studies that suggest that ice baths help reduce muscle inflammation after a workout. That’s the reason why one is advised to put ice on a swollen part of your body. This is a clear example of how ice can stop swelling or inflammation. - Stimulates the Central Nervous System
Ice baths stimulate our parasympathetic nervous systems, stress response, and recovery process, all of which can create a natural high that boosts our mood and attitude. In addition, CWI can aid sleep which means your body feels less fatigued and users feel better. This could mean better reaction times and more explosiveness in future workouts for the user. - Boost Metabolism
Exposing the body to cold increases the brown adipose tissue in the body. Adipose tissue is responsible for converting energy into heat to keep the body warm. - Aids Mental Health
Cold water immersion therapy calms the body and improves alertness. An ice bath can work like a reset button for your brain. Doing it regularly has been known to help with mood swings and stress.
As a beginner, you should prepare your body by taking progressively colder baths. You prepare your barrel with tap water and then add cold water and ice until it reaches the desired temperature.
How Cold Should Ice Baths Be?
To be safe, it is recommended that you keep the temperature at an optimal 15° Celsius (60° Fahrenheit). Colder has been shown to have fewer benefits.
How Long Should an Ice Bath Last?
Staying longer than the recommended time in an ice bath does not provide additional benefits. In fact, soaking for more than 15 minutes in an ice bath could lead to unwanted issues like shock and hypothermia. Therefore, bathe for up to 10 minutes and absolutely no more than 15 minutes.
Other Options
Cold Shower
A few minutes in a cold shower is another way to perform cold water therapy. You may start with warm water and slowly transition to cold water, or you can just stick to a cold water shower. This may be the easiest and most time-efficient method of cold water exposure.
Outdoor Cold Water Swim
Some people enjoy immersion in cold water, such as a lake or ocean. Be mindful that this is a potentially dangerous practice. Cold water can be literally shocking, mentally and physically. Always have an observer with you, should you choose to swim in cold water. Be sure to warm up quickly to reduce your risk of hypothermia.
Note: Always consult with a health care practitioner before practicing cold water therapy and remove yourself from the cold water if you experience numbness, tingling, pain, or discomfort.
