Ice Bath
Ice bath, also known as cold water therapy, is a form of cryotherapy where you sit in cold water, preferably up to your chest, for a duration of 10 to 15 minutes. If space is limited, you can immerse only the fatigued areas, such as soaking your legs for runners to aid in post-workout recovery.During the initial attempt, it can be quite uncomfortable. However, as you gradually immerse yourself and persevere for a while, it will become easier after 5 to 10 minutes because you will have adapted to the sensation of soaking in cold water.
The influence of ice baths
Cold application on the body surface triggers certain physiological responses, such as decreased metabolic rate, local swelling, reduced nerve conduction velocity, muscle spasms, and local anesthesia. At different temperatures, when the entire body except for the head is immersed in water, various indicators of the body undergo changes (compared to normal temperature), including metabolic rate (MR), rectal temperature (TRE), heart rate (HR), central arterial systolic blood pressure (SBP), central arterial diastolic blood pressure (DBP), plasma renin activity (PRA), plasma cortisol levels (PCR), plasma aldosterone concentration (PAC), and diuresis. The concentration of cortisol in the blood is not affected by different water temperatures, and there is no correlation between rectal temperature changes and hormonal changes. Physiological changes in the human body are controlled by the body's own regulatory systems, and the response to cold water is mainly due to increased sympathetic nervous system activity. Regular ice baths can reduce stress, fatigue, and feelings of depression; increase vitality; and alleviate pain, including pain caused by conditions such as rheumatism, fibromyalgia, and asthma.
| 32 °C | 20 °C | 14 °C | |
| HR | -15% | -15% | +5% |
| SBP | -11% | -11% | +7% |
| DBP | -12% | -12% | +8% |
| TRE | No Change | Slightly Decreased | - |
| MR | No Change | +93% | +350% |
| PRA | -46% | -46% | - |
| PCR | -34% | -34% | - |
| PAC | -17% | -17% | -23% |
| DIURESIS | +107% | +107% | +163% |
Benefits of ice bath
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Relieve inflammation and swelling
By taking an ice bath, the cold temperature narrows your blood vessels. This slows down the circulation of blood to your muscles, which can ease the redness and puffiness. And research demonstrates that the cold-cure technique decreases post-workout inflammation more efficiently than other options like compression socks.
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Ease sore muscles
A cold bath could alleviate your sore muscles. The exact process is unknown to scientists. But lessened redness and slower nerve signals could cause less distress. Cold water might also reduce how much pain or soreness you feel.
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Aids exercise recovery
After an ice bath, your blood vessels widen, or resume their normal size, boosting blood flow. The nutrient-filled blood that flows to your muscles may help eliminate the metabolic waste that builds up during exercise. That’s another advantage of using ice baths for post-workout recovery.
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Lowers core body temperature
Taking ice baths can reduce your heat when you’re overheated. One investigation revealed that submerging yourself in cold water for slightly under 10 minutes drops your central body temperature after working out. By cooling down after you perspire a lot, you can avoid heat stroke and heat exhaustion.
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Strengthen immunity
According to some research, ice baths may boost your immune system health. In a small study, people who followed cold water immersion, deep breathing, and meditation had less indications of bacterial infection than those who didn’t.
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Improves mental health
Ice baths might be good for your mental health too. Exposing your body to cold water triggers a stress response and activates the nervous system. These changes can improve your mood and help you adapt to stress over time.
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