Ice bath therapy is commonly referred to as cold water immersion or cryotherapy and is widely used by athletes and fitness buffs. There are many reasons why one cannot seem to look forward to jumping into a tub filled with icy water, however, research has shown that ice baths can be of benefit in a number of ways. This article also aims at getting into deeper details about how ice bath therapy is effective in enhancing the body’s capability to recover after exercising.
How Ice Bath Therapy Works
An ice bath entails soaking your body or the affected muscles due to injury or exercise in a tub, pool, or any other container containing cold water ranging from 10 to 15 degrees centigrade. According to the recommendations, it is advisable to remain in the ice bath for 10-15 minutes to derive maximum benefits.
The cold temperature of the water triggers several physiological responses in the body:The cold temperature of the water triggers several physiological responses in the body:
Constriction of Blood Vessels
Thus, when a person is exposed to low temperatures, the blood vessels close to the skin become narrow. This assists in the regulation of blood flow away from the limbs in an effort to protect internal body temperature and organs.
Decrease in Metabolic Activity
Cold also slows the metabolism process of the body since it is a way of conserving energy. This means lowered temperatures in the tissues and the body’s demand for oxygen to be satisfied with the oxygen that is dissolved in water when submerged. Lower metabolic rate means that the tissue requires less blood flow to deliver the necessary oxygen and nutrients to the working tissue.
Reduction in Swelling and Inflammation
The cold water also inactivates tissues and constricts blood vessels to minimize swelling and inflammation – particularly in sore or damaged muscles. The blood vessels can then become capable of delivering increased blood flow and oxygen and nutrients delivery at a faster rate once the ice bath is done.
Namely, ice baths affect the local vasoconstriction and vasodilation mechanisms that assist in the removal of metabolic waste products from muscles after exercising, alleviating inflammation, and preparing for a faster recovery.
Advantages of taking an Ice Bath
Research continues to emerge detailing the many potential health and recovery benefits linked to ice bath therapy:Research continues to emerge detailing the many potential health and recovery benefits linked to ice bath therapy:
- Aids the Recovery from Muscle Soreness
Several researches have supported the effectiveness of the ice bath treatment in alleviating DOMS, which is a normal experience after vigorous exercise. Ice baths help athletes recover faster and have less stiffness in the hours and days after hard training sessions. - Reduces Exercise-Induced Muscle Damage
Cold water can prevent damage to cell, tissues and muscles due to exertion during exercises, injuries or overuse of the muscles. This is advantageous because it helps to reduce damage and allows the body to heal quickly at the affected sites. Ice baths may also decrease the accumulated lactic acid in exercising muscles. - Boosts Stamina & thereby Subsequent Performance
There is evidence that suggests that fast cooling from ice baths improves endurance and overall athletic ability. Those who cycled through tanks performing cycling sprints or time-to-exhaustion runs observed significant benefits even after 2-4 weeks of post-exercise cryotherapy. - Faster Injury Rehabilitation
Ice bath therapy is seen to have therapeutic value in the treatment and rehabilitation of different types of sports injuries particularly those involving tendons, ligaments and joints. Thus, the reduction of the tissue’s temperature, boost in circulation, and alleviation of the swelling or pain cause a more rapid healing process. - Improves Sustainability of Training / Event Outcomes
It will be also beneficial for an athlete to be able to switch between a higher level of training or competition events faster. Ice baths are effective in the timely recovery process due to the reduction of inflammation/damage to the tissues. This enables a more stringent and effective subsequent training than mere resting. - Improves Sleep Quality
There are a number of benefits that the athletes have stated to have experienced after undergoing the late-night ice bath therapy, including improved sleep quantity/quality. The drastic lowering of the body temperature may imitate the physiological need for the core temperature drop that begins sleep. But more research is still required to establish the impact of cryotherapy on sleep.
The Role of Ice Bath and Its Optimization
To achieve full benefits, athletes should stick to specific ice bath recommendations:To achieve full benefits, athletes should stick to specific ice bath recommendations:
- Employ cooler water temperatures within a range of 50-59°F (10-15°C)
- Submerge the body up to the hip/waist level for 10-15 minutes.
- Bathe within 0-2 hours after strenuous exercises
- The patient should have active recovery which includes stretching, massage.
- Rehydrate and replenish glycogen stores in muscles after bath
The duration of the treatment and the water depth/temperature combination is yet to be optimised for different sports. However, athletes are most likely to benefit from adhering to the daily cryotherapy after important training sessions most of all.
Safety Considerations
- Consult your doctor before trying out whole body cryotherapy. This is because there could be other illnesses that make one prone to infections and other diseases.
- Do not expose the entire body to water for longer than 10-15 minutes to reduce the risk of hypothermia.
- Avoid remaining on the bed if you are feeling uncomfortable, painful, numb or having nerve pain.
- Never ice bath alone, as a spotter should always be present to help you get out of the tub.
There is evidence that the practice of ice bath therapy on a regular basis can really help with the recovery process and give the much-needed edge. As more athletes find real world positive effects and quantify them, further refinements to ice bath protocols will continue.