Does Ice Bath Help With Soreness

 You might have seen documentaries or behind-the-scenes footage of your favorite athletes or actors and their routines. It's more than likely that you've seen one (or many) of these athletes lower themselves into a cold plunge tub and relate their experiences. Ice bathing (AKA cold plunging) has been exploding popularity-wise over the last decade. It can help with post-workout recover by reducing muscle soreness and promoting overall health.

Anyone interested in diving into the world of cold temperatures and invigorated health should understand that whether at home or elsewhere, cold plunging is not a practice to take lightly. The importance of safety cannot be understated. Ice bathing means immersing your body in icy water that's typically 59 degrees or cooler.

Cold water immersion therapy dates back centuries. Cultures all over the world have been using cold water to improve their health for as long as we know. The resurgence in popularity can likely be attributed to athletes and celebrities sharing about their experiences. It's very common for pro athletes to use ice baths to help them perform several days in a row. Competitions can go on for many days and it's not feasible to be working against your body because you're sore from the day before.

Cold exposure also has benefits in the fields of mental health, immune health, and chronic pain relief.

What is Cold Water Immersion?

CWI (Cold Water Immersion) is exactly what the name implies. The goal is to trigger several natural responses in your body to promote better blood flow, relaxation, and overall health benefits. Taking a quick plunge in icy water can do more for your physical and mental health than you ever thought possible! It can be partial immersion or full immersion depending on your preferences and needs.

You can start off with something as simple as filling a bathtub with cold water or taking a cold shower. You can go outside in the colder seasons and visit a nearby pond, lake, or ocean. You can make the process a little more intense by filling your bathtub with ice cubes! You don't have to purchase a fancy tub to start reaching the incredible benefits that CWI holds for everyone.

Benefits of Ice Baths

As long as you're in good health and don't have any underlying health conditions, cold baths could be just what you need to bring relief to sore muscles and a tired brain.

Professional athletes make cold plunging an immovable part of their routine because they have already experienced the impactful benefits. They know that their muscles and minds are much better off after a quick dip than if they skipped.

You're here to read about why and how ice baths help with muscle soreness, so we won't bore you with the long list of benefits you can receive from cold plunging, we'll just dial in on how to relieve that post-exercise pain.

Reduces Inflammation and Swelling

Exposing your body to cold water lowers your entire body temperature and causes your blood vessels to narrow. This reduces blood flow to your muscles which can help reduce inflammation and swelling. It's a similar idea to compression garments which slow blood flow and encourage a lack of swelling.

Reduce Muscle Soreness

Take an ice bath when your muscles are causing you pain. Less inflammation means less pain, but cold water slows nerve signaling and lowers your perception of pain. Additionally, the distraction of plunging into icy water will quickly take your mind off your muscles and keep you much more present.

Think about how your mother would encourage you to put a cold pack or a package of frozen peas on your neck after a bicycle wreck. The idea of using cold to reduce pain has been around for as long as we can remember. This just happens to be a way to help your whole body fight!

Aids Muscle Recovery

You read above that entering the ice bath makes your blood vessels narrow, or contract. Well, the opposite is also true. Exiting the ice bath allows your blood vessels to widen, or dilate. This increases circulation and nutrient-rich blood flows freely to and around your muscles, reducing metabolic waste and encouraging quick healing.

This process also assists with cardiovascular health, mental clarity, and mood improvement.

How Often Should You Be Taking an Ice Bath?

In sports medicine, they suggest getting into an ice bath as soon as possible after a workout to promote faster recovery and reduce DOMS (Delayed Onset Muscle Soreness). This is true for every time you exercise!

Otherwise, you should ice bathe as often as makes you feel good. Some people do it once a week, others do it three to four times a week. Some people will only ice bathe when they have muscle aches or a particularly difficult day.

Part of the beauty of cold therapy is that it's so easy to personalize. Once you know your process, you can listen to your body and enjoy ice baths whenever you want! Generally, experts will tell you to keep it to two or three times a week to see maximum benefit and minimal strain on the body.

Types of Cold Water Therapy

Cold-Water Immersion

Ice baths and cold plunges are both ways to immerse yourself in cold water. Typically, it means submerging your body from the neck down in water that's 59 degrees or colder for anywhere from 2 to 15 minutes.

It can be done in a purchased cold plunge, a DIY cold plunge, or even your bathtub!

Cold Showers

Cold showers are a great place to start if you're new to Cold Water Therapy. You're aiming for water that's anywhere from 50-59 degrees, so set your shower on the coldest setting it has and stand directly under it. You can make this shower last anywhere from 2-15 minutes just like a cold plunge! If you're super brand-new, 30 seconds will do the trick.

Contrast Water Therapy (Contrast Baths)

Contrast water therapy is when you alternate between cold water and hot water immersion. It's used for severe muscle strain or sports injuries and it can mean immersing only the injured area.

Conclusion

Ice baths have many health benefits, including greatly reducing muscle soreness after injury, exercise, or strain. If you're struggling with your post-workout recovery, try a cold plunge! You will quickly see why it's the tried-and-true favorite technique among athletes and celebrities.

DIY Pools and Spas has a DIY cold plunge course that will take you through the process of making your own from start to finish. You don't have to spend a fortune to unlock your healthiest self. Get started today!