Ice Bath Benefits: Immersive Research Into a Cool Therapy
By Dr. Ashish Bajaj +2 more
Medically reviewed by Dr. Ashish Bajaj
Last updated: Apr 18, 2024Click to rate this article!
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By Dr. Ashish Bajaj +2 more
Medically reviewed by Dr. Ashish Bajaj
Last updated: Apr 18, 2024Table of Contents
Cold water therapy, also known as cryotherapy, sure has turned many heads in recent times. Especially among athletes and health buffs because of its believed health gains. This practice springs from Greek and Roman olden medical know-how. Different cultures globally too have embraced it. This blog aims to delve deep into ice baths. We’ll explore their backstory, scientific backing, benefits, and risks. Plus, we will share tips on how you can try an ice bath. Do you have questions in mind? We’ll answer those too. If you’re an athlete searching for a new remedy for recovery? Or just a curious cat about natural healing methods? Gather around to learn more about the impressive realm of cold water therapy.
So, what’s an ice bath? It’s a cold water therapy form. You soak your body (or part of it) in icy cold water. The water is usually between 50 to 59°F (10 to 15°C). It won’t take too long, just about 10 to 15 minutes. The aim is to subject your body to extreme cold. This trickles down into several bodily functions. Like lessening swelling, easing muscle pain, and improving blood flow.
Cold water therapy shares a rich past with ancient Greece and Rome. Romans had a physician, Claudius Galen. He endorsed cold water dipping for treating fever. Historical texts also indicate using cold water for healing and relaxation. In our era, many athletes, trainers, and therapists are fans of ice baths. They use cold-water therapy after workouts, to rehab injuries, and for overall health.
Ice baths aren’t the only form of cold therapy. Whole-body cryotherapy is another one. In it, you expose your body to super low temps (up to -200°F or -129°C) in a chamber. Just like ice baths, it seeks to give similar benefits. But in a more checked way and easy-to-reach setup. Research studies trying to pit ice baths and whole-body cryotherapy for muscle recovery have shown mixed results. Some reveal ice baths may be more effective. But we do need more elaborate and robust studies to make an ironclad comparison.
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Most studies staking ice baths look at possible benefits like post-workout muscle recovery, management of inflammation, and boosting mood. Some have shown less muscle soreness after cold water baths versus passive rest methods. Plus, certain research hints that ice baths help in workout recovery, inflammation reduction, and better circulation. Yet, these studies aren’t without flaws. They had small sample sizes, varying methodologies, and results that may not fit the broader population. Cold water could also lower your perception of pain or how much soreness you feel. That explains why a systematic review found that ice baths reduce delayed-onset muscle soreness (DOMS) after exercise. However, the studies were of low quality. And the best way to take an ice bath to soothe sore muscles –– including ideal water temperature, duration, and frequency –– is unclear.
Despite the growing interest in ice baths, scientific backing of their benefits is still scanty. Many public studies have weak areas like small sample sizes, shaky ways (i.e., different water temps, durations, or dipping techniques), focus on young, athletic individuals, and self-reported results. Because of these limits, conclusions from present research vary often. We need more high-quality studies to gain consensus on the ice bath benefits.
A curious trait linked to cold water therapy is the Hunter reaction, also known as the Lewis reaction. This response happens when alternating vasoconstriction (narrowing of blood vessels due to cold exposure) and vasodilation (expansion of blood vessels upon leaving the cold) team up to create a pumping effect that booms blood flow and oxygenation of tissues. The Hunter reaction may play a part in the possible benefits of cold water therapy, like reducing inflammation and promoting healing.
It’s crucial to determine whether taking an ice bath is safe for you before trying one. Studies have found that even though ice packs may help with minor aches and pains, one shouldn’t use them to aid more serious injuries like fractures, ripped ligaments or tendons, or other injuries. I suggest you consult your doctor before opting for an extreme measure like an ice bath.
Dr. Siddharth Gupta, B.A.M.S, M.D
While ice bath research is still in its infancy and sometimes shows mixed results, practical usage and anecdotal evidence suggest some plus points of this cold therapy.
The main gain sought by most ice bath users is relief from post-workout muscle soreness and pain. When you take a dip in cold water, your blood vessels shrink. This cuts down blood flow and inflammation. Once you leave the cold water, your vessels expand circulation increases, bringing nutrient-rich blood to your tissues. This may help ease muscle soreness.
Lots of professional athletes and fitness fans back ice baths for post-workout recovery. They claim it lessens muscle soreness, expedites healing, and better overall performance. While firm research backing these claims is lacking, the wide use of ice baths in athletic circles stands a testament to their believed benefits.
Cold water therapy can have a profound impact on your central nervous system, which governs processes like breathing, circulation, sleep, and alertness. The shock of cold water can stimulate the release of hormones like adrenaline and endorphins, which can lead to increased energy, better sleep, and an improved mood.
Some studies suggest that cold water therapy may help improve mental health by reducing symptoms of stress, anxiety, and depression. Cold water exposure might activate the body’s stress response, leading to adaptations that help cope with future stressors. However, further research is required to confirm these effects and establish the relationship between cold water therapy and mental health.
The constriction of blood vessels during cold water immersion can help limit the body’s inflammatory response and reduce inflammation, which plays a role in immunity, though research on cold water therapy for immune support is very limited, some studies suggest that regular cold water exposure may help lower the risk of respiratory infections.
Lowering inflammation can have positive impacts on overall health. Inflammation is a response to injury and stress and is implicated in chronic conditions such as arthritis, heart disease, and diabetes. By managing inflammation, cold water therapy may contribute to long-term health benefits and promote overall wellness.
Using cold water therapy after exercising in hot or humid conditions can help lower your core body temperature and reduce the risk of heatstroke. One study found that immersion in 50°F (10°C) water cooled down participants two times faster than passive recovery.
Contrast water therapy — alternating between hot and cold water — may be especially helpful. In fact, contrast water therapy has been reported to be used for treating pain from rheumatoid arthritis, carpal tunnel syndrome, foot and ankle sprains, and diabetes
Lowering your core body temperature after exercise might help improve performance by speeding up recovery, reducing inflammation, and helping the body get rid of metabolic waste. This may be particularly beneficial for athletes competing in hot and humid environments, as well as anyone exercising outdoors in the summer months.
Regularly subjecting your body to cold water can help train your vagus nerve, which is linked to your parasympathetic nervous system — the system responsible for rest and relaxation. By regularly stimulating the vagus nerve through cold exposure, you may improve your ability to handle stress and develop mental resilience.
For many people, one of the main benefits of putting themselves through a cold water therapy regimen is cultivating mental toughness and resilience. By repeatedly facing the initial discomfort that comes with cold exposure, individuals can become more confident in their ability to resist and overcome adverse circumstances.
For those with diabetes, helps to maintain the optimal level of glucose
In my opinion, even for a short while, switching from a hot to a cold shower might shield you from common viruses. The white blood cells that fight off infections may be stimulated by the shock of cold water. According to a Dutch study, those who took cold showers for 30, 60, or 90 seconds every 90 days missed 29% fewer work-related sick days than those who did not make the move.
Dr. Rajeev Singh, BAMS
Also Read: Potential Benefits of Cold Plunge: A Dive into the Science-Backed Health Advantages
While ice baths may come with numerous potential benefits, they also pose some risks and side effects. The most noticeable side effect, of course, is feeling cold when you submerge your body in icy water. Other potential side effects include:
The risks of ice baths may depend on age, health, water temperature, and duration spent in the bath. You may be at risk of complications if you have:
Before trying ice baths, consult with your healthcare provider to determine whether the therapy is safe and appropriate for you. Pregnant people or those at risk for any of the above-noted complications should abstain from ice baths, as should children and elderly individuals.
Researchers have come to a conclusion that those who had regular cold showers for several months reported fewer symptoms of depression. According to studies, a cold shower may improve your mood and reduce anxiety. I suggest one may consider this if going through any emotional turmoil.
Dr. Smita barode, B.A.M.S, M.S.
Aim to maintain the water temperature of an ice bath between 50 and 59°F (10 and 15°C). Use a thermometer to verify the temperature before stepping in.
Spend no longer than 10 to 15 minutes in an ice bath to avoid overexposure and potential complications such as hypothermia. If it’s your first time trying an ice bath, start with a shorter time span and gradually increase the duration as you become more comfortable with the sensation.
Submerging your entire body up to your neck is generally recommended to gain the best effect from ice baths. However, if this is not possible or preferred, you can target specific areas such as inflamed joints or muscles for localized relief.
If you choose to try an ice bath at home, make sure to use a thermometer to regulate the temperature and keep track of time. On the other hand, professional facilities such as spas or gyms may offer supervised ice baths or cryotherapy sessions, which can ensure proper safety measures are followed.
Taking an ice bath sooner after exercising may yield better results in terms of reducing inflammation and muscle soreness. Aim to immerse yourself in the ice bath within the first hour following a workout or athletic event.
There are no standard guidelines for how to make an ice bath. So most information –– on the best water temperature, how long to sit in an ice bath, and how often to take one –– comes from research and firsthand accounts.
You have plenty of options if you decide to try ice baths. You can go to a gym or spa or buy an at-home ice bath with a temperature control system. But a fancy ice bath isn’t a must. You can also use your bathtub. All you need is some ice cubes, a thermometer, and a timer.
Also Read: What is a Sitz Bath: Understanding the Benefits and Uses
While there is limited research on the long-term use of ice baths, it is vital to strike a balance between the potential benefits and risks. Overdoing cold water therapy may cause complications, such as hypothermia, nerve damage, or cardiovascular issues. Consult your healthcare provider and practice moderation when incorporating ice baths into your routine.
Evidence specifically evaluating the effects of long-term ice bath use is scarce, warranting further investigation. While some anecdotal testimony exists, there is no universally agreed-upon frequency or duration for best results.
Considering that ice baths have shown mixed effects on muscle recovery, you might want to try other recovery methods as well. Like foam rolling, stretching, and active recovery exercises. By trying varied muscle recovery ways, you can cut down the possible risks tied to long-term ice bath use and still enjoy the benefits.
Though research on ice baths is limited and sometimes conflicting, there are potential benefits for individuals looking to improve muscle recovery, alleviate pain, enhance mood, and promote overall well-being. However, due to the possible risks associated with excessive cold exposure, individuals should consult their healthcare provider to assess the suitability of ice bath therapy. By incorporating ice baths into a balanced wellness routine alongside alternative recovery methods such as foam rolling, stretching, and active recovery exercises, individuals can mitigate potential risks and enjoy the reputed benefits of cold water therapy.
Also Read: Baking Soda Bath: Research-Based Benefits and How to Do It Properly
The suggested length of an ice bath is 10 to 15 minutes. But remember to consider your comfort levels. If it’s your maiden try with an ice bath, start with less duration. You can then gradually increase this as you get a hang of it.
No, ice baths don’t suit everyone. People with specific health problems, such as poor circulation, heart issues, neuropathies, open wounds or cold urticaria must consult with their healthcare providers prior to attempting ice baths. Moreover, pregnant women, children and elderly folks should steer clear of this therapy due to a heightened risk factor for side effects. People should also make sure that they are not using ice baths to numb the pain from an underlying injury.
An ice bath should ideally be between 50 and 59°F (10 and 15°C). Be sure to check the water temperature using a thermometer before you step in.
There is no hard and fast rule for how often one should take ice baths. The ideal routine may differ based on your personal needs and aims. Consult with your healthcare provider or a workout pro to find out what frequency works best for you.
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