Exercising can be incredibly beneficial for your health and wellbeing, but it can also take its toll on your body. One way to help reduce muscular aches and pains after a workout is to take an ice bath. However, there are a few things to consider when determining how long to take an ice bath after a workout. The science behind ice baths is complex, so it is important to understand the implications before taking one. In this blog post, we will discuss the benefits of taking an ice bath after a workout, what the ideal temperature and duration should be, and when to avoid taking an ice bath. We will also provide guidance on how to safely take an ice bath. By the end of this post, you will have a better understanding of how long to take an ice bath after a workout.
Should You Take an Ice Bath Immediately After a Workout?
You can take an ice bath immediately after your workout. To get the best results from your recovery, however, you should bathe no later than two hours after finishing your workout.
After a challenging workout, immediately following an ice bath will speed up muscle recovery. It lessens the likelihood of microtrauma and expedites the healing of such muscle injuries. Being active uses energy and oxygen.
As part of the body’s metabolic process, it generates lactate to manage low oxygen levels and create energy. DOMS (Delayed Onset Sore Muscles) occurs because of the microtears inside the muscles due to intense workouts or training sessions. It’s called delayed onset muscle soreness because it only occurs hours after the workout, even up to 72 hours later for some people.
Another reason to take an ice bath after your workout is that it helps lower inflammation and pain. Inflammation is one of the body’s methods of healing itself, and thus swelling (inflammation) in muscles can occur after an intense workout. The body concentrates white blood cells, which act as a natural anti-inflammatory in their masses to heal the injured muscles affected by microtears.
Now you know why athletes take an ice bath. You’ll recover more quickly if you include an ice bath in your wellness and recovery routines.
How Do Ice Baths Help With Workout Recovery?
In order to recover holistically from muscle aches and pains, cold therapy is at the forefront. It exercises the entire body, especially after taking an ice bath.
Inflammation results from the muscle tissue’s microtears. Your ability to resume exercising and participating in sports is hampered by swelling and limited mobility. Inflammation can hurt the muscles and joints, making it difficult to move in some positions. Your muscles will start to feel better after a post-workout ice bath.
When you want to benefit from cold therapy in the comfort of your own home, an ice bath is convenient.
You can gradually acclimate to the temperature each time you use an ice bath in the privacy of your own home. Additionally, you can enlist the help of a friend or your personal trainer. Cold baths from Ice Barrel are simple to set up and perfect even for one person. For aesthetics, any décor, whether inside or outside of your home, will look good with the minimalist design.
How To Setup A Ice Bath for Post-Workout Recovery?
Your cold water immersion experience starts with these easy steps.
Step 1: Timing Your Bath
If your workout is lengthy and difficult, setting up your ice bath before you begin will allow you to begin soaking as soon as your workout is finished. This also works if you prefer to prepare your ice bath immediately following your workout as part of your cooldown routine.
Step 2: Preparing the Bath
Once you’ve invested in an ice bath, you can use it whenever you like as part of your wellness routine or after exercise.
105 gallons of water can fit inside an ice barrel, but you should only fill it up to 3/4 of the way before adding one or two bags of crushed ice. Additionally, adding some Epsom salts might enhance your experience with cold water. Once you’ve climbed in, you can gradually add the ice if you don’t want it to be extremely cold.
Step 3: The Cold Plunge
It’s crucial to remember that staying outside in these icy conditions for an extended period of time can be dangerous. Work with what your body can handle. The suggested amount of time to spend in the ice water is five to fifteen minutes. If you’ve never done this before, start out slowly by soaking for only a few minutes at a temperature higher than the recommended 10 to 15 °C (50 to 60 °F), and then gradually lengthen the soak time with each subsequent bath.
While setting a timer to keep track of how long you’ve been in the water is a good idea, asking a friend or coach to watch you dive in helps prioritize safety.
Then get inside your ice bath and enjoy the experience.
Step 4: Getting Out of the Ice Bath
Don’t rush to take a warm shower. Instead, let your body warm up naturally. Drying off and donning warm clothing will help you warm up. Layering works too. Grab a warm beverage (soup or herbal tea) and something to eat. Foods high in fiber and those high in protein, iron, and healthy fats may assist your body in warming up. You can choose to walk comfortably to help raise your core temperature.
Tips To Help You Through Your Cold Immersion Session
- Keep track of time using a stopwatch or timer.
- Have someone oversee the process.
- Wear aqua booties to keep your feet warm. Socks will work too.
- A beanie can be worn to keep your head warm.
- A t-shirt or long-sleeved sports top is also acceptable.
- To help you avoid thinking about your cold, put some music on in the background.
- Consider it a mental diversion from the cold.
- To keep your body temperature from dropping too low, consume a warm beverage without caffeine.
Start Your Recovery with Post-Workout Ice Bath Sessions
You’ve come to the right place if you want to feel the revitalization that comes from taking cold baths.
Utilizing cold therapy is a comprehensive strategy for treating sore muscles. Discover all that the Ice Barrel has to offer and begin reaping the rewards of submersion in cold water for yourself.
We want to take you on an extraordinary journey so you can discover the full extent of your potential and see the amazing changes Ice Barrel will make in your life. Not only for you, but also for the people and causes you are most passionate about.
FAQ
How long after a workout should you ice bath?
You can take an ice bath immediately after your workout. To get the best results from your recovery, however, you should bathe no later than two hours after finishing your workout. After a challenging workout, immediately following an ice bath will speed up muscle recovery.
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.
How long should an ice bath be?
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.
Can I take an ice bath a day after workout?
Ice baths are useful for “reducing the symptoms of exercise-induced delayed onset muscle soreness,” according to Lanner. e. , pain and stiffness felt in the muscles hours to days (typically 24 to 72 hours) following unusual or strenuous exercise.
Reference:
https://www.verywellfit.com/after-exercise-does-an-ice-water-bath-speed-recovery-3120571
https://icebarrel.com/blog/setting-up-your-post-workout-ice-bath-a-step-by-step-guide-to-help-you-master-this-process/
