We are seeing more and more athletes sitting in ice water after a long training session. Athletes often use ice baths, also known as cold-water, as a recovery method after intense training or competition. This type of cold-water therapy has been used for centuries as a form of physical & mental therapy and for better recovery. However, its popularity among athletes and fitness enthusiasts has gained significant traction in recent years.
The most important reason for using these ice baths is to reduce inflammation and speed up recovery. Intense exercise can cause microtrauma to muscles, resulting in inflammation. Ice baths help reduce inflammation by constricting blood vessels, which can decrease the swelling and pain associated with muscle damage. The icy water can enhance the removal of waste products, such as lactic acid, from muscles. This can help reduce muscle soreness and promote faster recovery between training sessions.
As said up above. The ice baths can also help mentally. The shock of the cold water will have some sort of a psychological effect. It acts as a form of contrast therapy, where the extreme cold helps dull the perception of pain and provides a refreshing sensation. This can contribute to an athlete’s mental recovery and help them relax and unwind after intense physical exertion.
How Athlete Should Do Ice Bath Therapy
If you’re considering starting ice baths as part of your athletic recovery routine, here are five important rules to keep in mind:
- Gradually introduce cold exposure: Start with shorter durations and less intense cold temperatures before gradually increasing them. This allows your body to adapt to the cold stress gradually and reduces the risk of negative reactions.
- Hit the correct temperatures: Begin with shorter ice bath sessions of around 5 minutes and colder temperatures around 10-15 degrees Celsius (50-59 degrees Fahrenheit) before progressing to longer durations or colder temperatures.
- Monitor your body’s response: Pay attention to how your body reacts during and after the ice bath. Some muscle discomfort or shivering is normal, but if you experience severe discomfort, dizziness, or any other adverse reactions, discontinue the session immediately. Everyone’s tolerance to cold exposure is different, so listen to your body and adjust accordingly.
- Don’t overdo it: Ice baths are a tool for recovery, but they should be used in moderation. Excessive or prolonged cold exposure can lead to negative effects on performance and may interfere with the body’s natural healing processes. Follow recommended guidelines for duration and temperature and allow sufficient time for your body to recover between ice bath sessions.
- Combine with other recovery methods: Ice baths work best as part of a comprehensive recovery routine. Incorporate other recovery strategies such as adequate rest, proper plant-based nutrition, hydration, stretching and foam rolling to optimize your recovery and overall performance.
Remember, ice baths may not be suitable for everyone or every situation. If you have specific health concerns, injuries, or medical conditions, it’s crucial to consult with a healthcare professional before incorporating ice baths into your routine.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2938508/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7339943/
https://pubmed.ncbi.nlm.nih.gov/20661161/
https://www.on-running.com/en-us/stories/ice-baths-the-cold-hard-facts