Inflammation is a natural process that our bodies undergo in order to heal and repair tissues and muscles. But too much inflammation can lead to prolonged discomfort and even chronic pain. Fortunately, studies have shown that ice baths can reduce inflammation and may offer some relief. In this blog post, we’ll take a look at the science behind ice baths and the potential benefits they may offer in terms of reducing inflammation. We’ll also explore the potential risks associated with using ice baths to reduce inflammation. Finally, we’ll discuss how to safely and effectively incorporate ice baths into your routine to help reduce inflammation.
Other ways that ice baths may benefit your health:
Many times, inflammation can be caused by one’s lifestyle choices or recent medical procedures rather than just an accident at the gym or on the field. Dr. Nieto claims that rapid cooling has been used in postoperative patients to enhance surgical outcomes; for example, patients who have had knee replacements frequently experience improvements in pain management, overall range of motion, and physical function.
Research on the potential health benefits of regular ice baths for chronic inflammation resulting from a condition unrelated to exercise is lacking. a 2019 article from Texas A&M “The increase in heart rate would not be the goal, but in comparison to active recovery, similar physiological processes occur without any additional energy expenditure,” researchers wrote. A bath may also improve blood flow.
But perhaps most impressive is the improvement in patients’ mental health that many experts are observing when they frequently take ice baths. Dr. Many of Nieto’s patients start their days with an ice bath to jolt their senses, he says. Despite conflicting evidence, a small 2008 study found that daily exposure to cold water helped people with chronic anxiety reduce their symptoms in a matter of weeks. While taking an ice bath won’t solve all of your mental problems, it is a highly stimulating way to start your day. Ice bath proponents claim that the cold water gives you an alertness that you won’t get from drinking coffee, for example.
To be clear, ice baths won’t magically increase your ability to run further or longer the following day. However, if you regularly take an ice bath, it might make you feel more prepared to continue engaging in the same amount of physical activity the next few days. An ice bath first and foremost lessens the effects of inflammation on your muscles and joints, especially if you’ve been injured. In the summer, for instance, taking an ice bath before a strenuous workout may potentially reduce the effects of humidity and heat on your overall stamina, according to a 2012 study. However, limited research suggests that an ice bath may only increase your physical efforts if the weather outside is hot and muggy.
Interestingly, there is also a bit of research that suggests that ice baths could potentially hamper progress towards muscle growth. A review in the Journal of Physiology cited study data that suggests that men who took ice baths after workouts gained less muscle strength over time; researchers cited evidence that suggests that key proteins in muscles werent activated after strength exercises due to the ice bath, which may or may not be caused by the baths anti-inflammatory effects. In any case, if youre trying to bulk up, feeling the burn of a lifting session may be necessary in order to promote muscle growth over time.
It’s crucial to remember that anyone considering trying ice baths at home should speak with their healthcare provider if they have any pre-existing medical conditions, especially cardiovascular or heart health issues and diabetes. For you, Dr., blood vessel constriction could become a problem. Nieto explains. As someone should be available to help you in case of emergency, you should avoid pouring ice baths alone at home (which is why ice baths are frequently performed in a clinical setting).
To stay safe and prevent further health problems, follow these instructions before dipping your toe into an ice bath at home. Hypothermia can set in within 15 minutes if your water is too cold if it’s below 32°F. Since it can be more difficult to raise a bath’s temperature than to lower it, it is best to begin gradually lowering the temperature of an ice bath.
- Fill your tub with just enough cold water to create a small basin. You’ll need space to add cubed, chipped, or bagged commercial ice.
- Ice should be added to the tub in a thin, sparse layer and rise to the surface. If you have a meat thermometer on hand, you can use that instead of a water thermometer to make sure the water is between 50°F and 59°F for the best results.
- To get to the desired number in that range, add more ice as needed, in increments. Your water-to-ice ratio should be about 3:1, Dr. Nieto adds.
- Slowly lower yourself into the bath; ideally, you should be able to submerge your arms, legs, and any injured or inflamed areas.
- In general, Dr. For best results, Nieto advises staying submerged for at least 10 minutes. If the water is on the colder end of the scale, you should only stay in it for no more than 15 minutes.
You should exit the tub as soon as you begin to experience any discomfort or pain, such as being too cold or uncomfortable.
Zee Krstic is the health editor for Good Housekeeping, where he analyzes diet and fitness trends, reports on health and nutrition news, and reviews the top wellness products. Zee developed a background in nutrition prior to joining GH in 2019. He is continually expanding his understanding of holistic health through collaboration with top academic experts and clinical care providers. He has written for Time and other publications about food and dining.
FAQ
Is cold or hot bath better for inflammation?
Heat relaxes muscles. According to Kurtz, “heat helps dilate blood vessels and promotes blood flow while icy temperatures help reduce inflammation.” If your muscle is spasming, heat is best.
Is ice water anti inflammatory?
An important tenet of the advantages of cold water immersion is that it lessens skeletal muscle inflammation.
How long should you ice bath for?
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.
Are ice baths good for healing?
For centuries, people have used cold exposure as a form of treatment. An ice bath can improve breathing, ease sore muscles, reduce swelling, and lift your spirits. It should come as no surprise that elite athletes and boxers include ice baths in their recovery and conditioning regimens.
Reference:
https://www.goodhousekeeping.com/health/a35994614/ice-baths-benefits/
https://www.runnersworld.com/health-injuries/a20825493/do-ice-baths-really-fight-inflammation/
