Ice baths are a popular form of physical therapy and recovery for athletes, as well as anyone looking to treat muscle soreness. An ice bath is a form of cold water therapy, with water temperatures of up to 10-12 degrees Celsius, and is recommended for promoting recovery, reducing muscle soreness and inflammation, and improving circulation. While the potential benefits of an ice bath are widely accepted, there is still a lot of confusion and debate surrounding the optimal length of time to stay in an ice bath. In this blog post, we’ll explore the latest recommendations for how long to stay in an ice bath, so you can make the most of this valuable form of recovery.
#1: Ice Baths May Reduce Muscle Soreness
Sore after a race, long run, or hard workout? The primary purpose of ice baths is to reduce muscle soreness and many studies have indeed demonstrated that ice baths can reduce soreness after exercise.
Your submerged legs and hips experience constricted blood vessels as a result of the cold exposure. These blood vessels quickly dilate after you exit the ice bath, flushing out the metabolic waste products that can cause DOMS and boosting nutrient blood flow.
#2: Ice Baths May Reduce Inflammation
After a run, inflammation can be reduced by cryotherapy and the hydrostatic pressure of water against your legs in an ice bath.
#3: Ice Baths May Reduce Post-Workout Fatigue
The decrease in DOMS and other recovery-promoting benefits of ice baths can reduce fatigue after your run so that you bounce back faster for the next workout.
#4: Ice Baths May Improve Performance
Although many runners believe that taking an ice bath helps them recover from their workouts, regularly taking an ice bath may allow you to train harder and more frequently, which may result in greater performance gains.
#5: Ice Baths May Improve Sleep
There is some evidence to suggest that cold water immersion therapy may improve sleep. However, it’s important to note that results were most favorable when the entire body was submerged, including the athlete’s head.
This benefit is believed to be primarily attributable to the ice bath’s impact on the central nervous system.
#6: Ice Baths May Increase Mental Toughness
The ability to develop mental toughness by forcing yourself to enter and endure the excruciatingly uncomfortable soak may be the most obvious benefit of taking an ice bath.
Running requires grit, perseverance, and determination, and many top athletes claim that preparing for an ice bath demonstrates your mental toughness.
Everything in your head screams, “I can’t get in that!” when you dip your toe into an ice bath, but once you do, the initial intense pain quickly fades as you become numb.
Similar to facing a challenging and intimidating workout or race, you discover that your mind can attempt to talk you out of things you can definitely do.
Water freezes at 0 degrees C and 32 degrees F. The majority of rehabilitation experts recommend that an ice bath be between 10 and 15 degrees C, or 50 and 60 degrees F.
The answer to how long should an ice bath be is what generally pulls us away from the idea. The general consensus from the literature is that the ideal length of an ice bath is 11-15 minutes. This maximizes the cryotherapy benefits of cold water immersion without inducing excessive stress or putting tissues at risk of frostbite or the body at risk of hypothermia.
Start with 5 minutes if you’ve never taken an ice bath before, and increase the time gradually up to a maximum of 15 minutes.
After taking an ice bath, carefully exit, completely dry off, and change into warm, dry clothing. Keep in mind that your feet might be numb, so move slowly and deliberately to avoid falling.
Consider taking a warm shower and drinking hot beverages if you’re really cold. Shower water should not be too hot because your skin may not be able to properly sense the temperature.
With a few important precautions, ice baths are generally thought to be secure for the majority of runners:
Extended cold exposure can lead to frostbite or hypothermia. Do not spend more than 15 minutes in the ice bath. Do not take an ice bath if you have peripheral neuropathy or circulatory problems without first consulting your doctor.
Ice baths may not be safe for you if you have POTS, diabetes, heart disease, hypertension, low blood pressure, or any of the following conditions: Before attempting to take an ice bath following a run, speak with your doctor.
You may have to create an ice bath at home if you don’t have access to an athletic training room. You will require a bathtub or a very large container, such as a kiddie pool.
Fill the tub with cold water and ice. Most experts recommend a water-to-ice ratio of 3:1.
- Fill the tub as high as possible, leaving space for the water your body will displace once you get in it, unless you just want to soak your lower legs.
- Wait about 10 minutes to allow the water to chill. You’re aiming for 10-15 degrees C, or 50-60 degrees F, if you have a thermometer.
Getting in and staying in an ice bath isn’t easy. Here are some suggestions to make them more bearable so you can benefit from an ice bath:
A tentative start can make the procedure seem overwhelmingly unappealing. Breathe deeply and attempt to enter all at once.
The most uncomfortable part of your body is usually your feet, but neoprene wetsuit booties or socks can give you the protection you require.
Wear a sweatshirt or top to keep your upper body warm if your torso can’t fit in the tub under the water anyway.
Start with cold water if you are having trouble entering the ice bath. After you get in, pour in the ice. Since the water won’t be as cold to begin with, you’ll want to stay in the ice bath for up to 20 minutes, but it’s a more approachable way to get used to the ice bath.
Why not give an ice bath a try now that we’ve talked about its potential benefits and how to take one? You can also look at some of our other helpful recovery tips in our article: Sore Legs After Running? Try These Recovery Techniques.
FAQ
Is a 10 minute ice bath good?
When you’re overheated, taking an ice bath can help you cool off, which is perhaps one of the most obvious advantages. According to one study, cooling off in cold water for less than 10 minutes after working out lowers your body’s core temperature. Avoiding heat exhaustion and heat stroke after working up a sweat can help.
How long do athletes sit in 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 5 minutes in an ice bath enough?
10 to 15 degrees Celsius, or 50 to 59 degrees Fahrenheit, is the ideal ice bath temperature. Ice Barrel advises taking an ice bath for 5 to 10 minutes, with a 15-minute maximum duration. Your risk of hypothermia increases if you stay in an ice bath for more than 15 minutes at the recommended temperature.
How long should I stay in my first ice bath?
It’s okay to start with just a few minutes. Even 2-5 minutes are okay. You can set an alarm clock. Limit the water’s temperature to what you can tolerate as cold.
Reference:
https://marathonhandbook.com/ice-bath-benefits/
https://icetubs.com/blogs/cold-recovery/how-long-in-an-ice-bath
