A post-workout ice bath is a useful remedy for easing stiffness and muscle aches. After a strenuous workout, cold therapy can be especially helpful. Therefore, elite athletes rely on the recuperative effects of ice baths.
What’s the current thinking on the benefit of ice baths?
Blood vessels constrict due to the ice bath and water pressure compression. This has been proposed as a mechanism that aids in flushing out waste materials like lactic acid and lessens fluid buildup in the tissue that is affected.
The physiological processes may slow down due to the reduced metabolism brought on by the cold temperature. The cold temperature will also reduce swelling and tissue breakdown. It is also claimed that submersion in ice water can shift lactic acid.
When you emerge from an ice bath, your body’s tissues will start to warm up, increasing circulation, which can help move fluid and generally relax your muscles.
The literature has a mixed response, so it may be worthwhile to try ice baths for recovery if they are done correctly.
Ice baths, however, might prevent you from gaining any muscle or strength. Reduced long-term gains in muscle mass and strength were observed in a 2015 study published in the Journal of Physiology, which is consistent with a 2014 study published in the Journal of Strength. The use of ice baths following endurance exercises has been associated with some positive outcomes. General guidelines for proper ice bath use: .
- Water should be between 50 and 59 degrees
- Immersion should be 10-20 minutes
Potential side effects:
Risk of complications in people with neuropathies, diabetes, or cardiovascular disease Alternative recovery techniques:
- Low-intensity activity or cool down
- Foam rolling
- Stretching
- Massage
- Warm water bath
- Sleep
Chris Kolba works as a physical therapist at the Wexner Medical Center of The Ohio State University.
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FAQ
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.
Is it good to take an ice bath after a workout?
By altering the way blood and other bodily fluids flow through your body, ice baths reduce inflammation and enhance recovery. Your blood vessels constrict when you sit in cold water; they dilate (or open back up) when you get out. This process helps flush away metabolic waste post-workout, says Clayton.
How long do pro athletes take ice baths?
After engaging in vigorous exercise, you can use the cold-water immersion technique, also known as an ice bath, to recover by submerging yourself for 10 to 15 minutes. Everyone seems to be dipping their toes into the ice bath trend, from professional athletes like Lebron James to megastars like Lady Gaga.
Is 20 minutes too long for an ice bath?
Never use cryotherapy for a longer period of time than is recommended for the type of therapy you’re receiving. This would take longer than four minutes for whole body cryotherapy. Never apply ice to the area for longer than 20 minutes when using an ice pack or ice bath at home.
Reference:
https://www.verywellfit.com/after-exercise-does-an-ice-water-bath-speed-recovery-3120571
https://wexnermedical.osu.edu/blog/ice-baths-muscle-growth
