Ice baths are becoming increasingly popular among athletes as an effective tool for improving athletic performance and recovery. Ice baths are a type of cold water immersion used to reduce muscle soreness after exercise and to help athletes recover quickly from intense activities. Ice baths can also reduce inflammation and the risk of over-training, making them an important part of any athlete’s training program. With the benefits of ice baths becoming more widely known, it’s natural to ask the question: why do athletes do ice baths? In this blog post, we’ll discuss the benefits of ice baths and why they are such an important part of any athlete’s training program. We’ll also discuss the potential risks associated with ice baths and how athletes can safely use this technique in their training. Finally, we’ll take a look at the different types of ice baths and how they can be tailored to the individual athlete’s needs.
Why dunk yourself in cold water after an intense workout?
Ice baths, also referred to as cold water immersion, are a type of cryotherapy in which a participant sits in chilly water for a predetermined amount of time following intense physical activity. Ice bath immersion is believed to accomplish the following:
- Facilitate recovery
- Decrease soreness
- By accelerating recovery and enabling you to be better prepared for the following workout, which may be of higher quality, you can decrease the risk of injury.
Numerous studies have looked into the advantages of taking an ice bath after exercising, and while the results have been mixed, research has shown that it can have the advantages mentioned above. Additionally, many athletes who use ice bath immersion swear by it and report significant improvements in recovery and performance. Athletic trainers can attest to this as well.
What does icing do to the body?
The body has just gone through a state of increased body temperature, high cardiovascular demand, and muscular stress after a very intense or lengthy workout, or after a race, which is essentially the most intense workout. Muscular stress causes inflammation, which sets off an immune response. This response widens blood vessels and floods the stressed areas with immune cells. This procedure is beneficial because it heals the damaged tissue, but doing too much of a good thing can have unfavorable effects. In this instance, swelling and pain are the outcomes of all this inflammation.
Applying an ice pack will cause the blood vessels in the area to constrict (smallen), which reduces swelling, which reduces pain for an injury to a specific area of the body. Another way that cold reduces pain is by slowing down the speed at which nerves send messages.
A more effective way to simultaneously cool down several groups of muscles is to submerge the body in cold water. By tightening blood vessels and lowering metabolic activity, it reduces swelling and muscle damage from exercise, much like an ice pack. Additionally, it eases stress on the heart and lowers hyperthermia (elevated body temperature), which can lessen fatigue. Following the removal of the cold stimulus in both local icing and ice bath immersion, the procedure is still beneficial. Fresh blood returns to the body during this period of warming, inundating the cells with nutrients and oxygen and assisting in the removal of waste products from tissue breakdown.
How to ice
Following an exercise or injury, you may want to consider using ice. Here are some things to remember:
- Local injuryApply a cold pack (or a bag of peas works!) to the injured area as soon as possible. Be sure to put a thin cloth between you and the icepack to prevent frostbite. A pillowcase works well. Repeat as necessary as long as pain and swelling are present.
- Make sure there is someone nearby for your safety and in case you need assistance getting out of the bath due to numbness or fatigue. Most studies recommend taking an ice bath for 10-15 minutes at a temperature of 50–60°. Be sure to fully warm up about 30–60 minutes later with a warm shower or hot beverage because the cold can cause muscles to tense and stiffen.
One thing to keep in mind is that you should never ice a body part or take an ice bath prior to exercising, whether it be running, racing, or anything else. Before engaging in these activities, the body must be warmed up. Ice can also reduce strength and slow the body’s reaction time.
Ice baths should be reserved only for after the hardest training sessions or races, or if you will be performing again soon afterwards (like back-to-back races). It is most beneficial for short-term recovery between events or hard workouts, and research suggests that it can hinder long-term adaptations. This is why ice baths should be avoided during a building phase of training. Research has also shown that icing after strength training can actually slow down the growth of new muscle, so if the goal of your workout is to build strength, it may not be the best choice for you.
Remember that in order to recover as quickly as possible from a challenging workout or race, it’s also crucial to rest, rehydrate, and replenish your body with nutritious food.
If you’re interested in learning more about cold therapy in any form, or if you’re dealing with some lingering pain that hasn’t improved despite the use of ice, we can help. Contact Dynamic Sports Physical Therapy in New York City at 212-317-8303 to schedule an appointment today, or click here for more information on ice baths.
FAQ
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.
Why do athletes take baths in ice?
A more effective way to simultaneously cool down several groups of muscles is to submerge the body in cold water. By tightening blood vessels and lowering metabolic activity, it reduces swelling and muscle damage from exercise, much like an ice pack.
When should an athlete do an ice bath?
After an intense workout or competition, taking a 10 to 15 minute dip in very cold water (50-59°F), also known as cold water immersion (CWI) or cryotherapy, is thought to help reduce muscle pain and soreness.
Are ice baths good for you?
It naturally lowers the inflammatory response and promotes quicker muscle recovery. Therefore, ice baths speed up recovery and lessen muscle soreness, preventing the onset of delayed soreness compared to simple rest.
Reference:
https://www.dynamicsportspt.com/2019/12/27/benefits-of-ice-bathing/
https://thecoldplunge.com/blogs/blog/why-do-athletes-take-ice-baths
