Due to several misconceptions about how cold water immersion (CWI) affects the body, cold therapy is still one of the most hotly contested recovery methods in use today. Though many people are aware of the advantages of ice baths and there is scientific evidence to support those benefits, misunderstandings keep some people from dipping a toe in the water.
We searched the Internet for the seven biggest myths about why people stay away from ice baths. We’ve dispelled these myths using evidence to support our research, so you’ll never hesitate to take an ice bath again.
You should avoid ice baths if you have:
- Circulatory issues like peripheral vascular disease
- A history of frostbite
- Raynauds disease, which involves sensitivity to cold
- An open wound or recent surgery
Note: To avoid shocking your body and heart, Baynes advises easing into an ice bath if you have a heart condition rather than diving in headfirst.
Stearns advises anyone taking an ice bath to leave immediately if they begin to experience pain or lose feeling in their toes. Additionally, you don’t need to spend a lot of time in the cold water to benefit.
In fact, a small 2018 study found that submerging in cold water aided post-workout recovery and that a 10-minute bath was just as helpful as a 20-minute bath, indicating that spending more time in an ice bath is not always better.
Stearns advises taking 10- to 12-minute ice baths at temperatures between 55 and 65 degrees Fahrenheit. When taking an ice bath, Stearns advises that you also stir the water with your hands. This is due to the warming of the water next to your skin.
Ice baths are only appropriate after an unusually challenging workout. For instance, you don’t need to take an ice bath after a typical 5-mile run if you have been training for a half-marathon. But once your first race is over, you might want to think about taking an ice bath.
An ice bath is not worthwhile if you have not exerted yourself because they are “more an opportunity where you could see some benefit.” because you anticipate having sore muscles the following day,” says Stearns.
Moreover, there are less extreme alternatives to ice baths. In actuality, Baynes does not advise her patients to take ice baths; instead, she advises them to use ice packs or crushed ice instead because they are more accessible and comfortable for the patient and don’t require as much preparation.
However, some people enjoy taking ice baths, and there’s usually no good reason not to. Go for it if it’s something you want to try, she advises.
Although it’s not always necessary, taking an ice bath after a particularly challenging workout or athletic competition may be beneficial. An ice bath can help your muscles recover and reduce any soreness if you anticipate being particularly sore.
Aim for a temperature range of 55 to 65 degrees Fahrenheit and a maximum immersion time of 12 minutes for an effective ice bath.
FAQ
Are there negative effects to ice baths?
Some possible drawbacks. Hypothermia and frost bite. Long-term exposure to extremely hot temperatures or bitter cold may be harmful to the body. After swimming, it’s not advised to spend more than 15 minutes in an ice bath.
Do ice baths do more harm than good?
If the water is too cold you may increase inflammation. You experience more of a “freezer burn” effect rather than a pleasant cooling effect, which makes things worse rather than better. It’s uncomfortable. An ice bath can feel a little bit more bearable after the first few minutes, but they aren’t generally a pleasant experience.
Is it safe to have ice bath?
Safety. The medical and scientific communities concur that taking an ice bath can have serious negative effects on one’s health. The possibility of shock, hypothermia, and sudden cardiac death are among the risks.
How long should you stay in an ice bath?
Try to spend as much time as you can in the ice bath, but no more than 15 minutes. It is advised to exercise for the recommended 15 minutes without straining your body. To keep the parts of your body that are exposed warm, cover up with warm clothing.
Reference:
https://www.insider.com/guides/health/fitness/ice-bath
https://www.morozkoforge.com/post/ice-bath-safety
