ICE BATH

Cold therapy is believed to be one of man’s earliest medical treatments, dating back to 3500 BC. Ice baths are associated with health benefits from promoting overall well-being to the relief of symptoms from various medical conditions.

Sports therapists integrate ice baths into athletes’ personal care routines to optimize health & athletic performance. As such, ice baths are quickly becoming part of the official treatment protocol recommended by many athletic coaches.

How to Benefit from Your Ice Bath

After an intensive workout, professional sports people will often use ice baths.

Here’s how they get the maximum benefit from their ice bath – and you can too!

  • Straight after training (as soon as possible) head for your ice bath

  • Stay warm while the ice bath is being prepared. Don’t cool down before using the ice bath.

  • Slide in slowly into the ice bath.

  • Sit in it for approximately 5 – 10 minutes. (Some professionals recommend 12 minutes as the magic number but do not force yourself to sit that long, you can gradually build up to this time if it is too cold to begin with).

  • Sit upright and stretch your legs out in front of you allowing any swelling of the joints to be reduced.

In summary, ice baths can bring about

  1. Decreased fatigue

  2. Quicker muscle recovery

  3. Increased blood flow to the muscles

  4. Improved performance

  5. Quicker injury recovery time

  6. Weight loss

  7. Decreased anxiety

  8. Psychological competitive edge

  9. Tighter and healthier skin

Dos & Don’ts to keep in mind.

Dos

  • Do: Start Right.  If you have any previous health conditions make sure you check with a doctor before taking an ice bath!

  • Do: Take The Plunge Right After Your Training. Ice bath decreases swelling and starts the healing process. It cools your muscles and decrease inflammation right after your high-intensity activity.

  • Do: Try To Stay Warm Before Dipping Into Your Ice Bath! Lots of times athletes will wear a a warm up jacket or track suit to make sure they are still warm before they take the bath.

  • Do: Ease Into The Cold Temperature And Stay Within Your Comfort Level (as much as possible). Start with warmer water temperatures and build up to get colder as you get more comfortable. We recommend setting your bath temperature to around 16-19 degrees Celcius and then adjusting from there!

Don’ts

  • Don’t:  Ice Bath Before Your Workout.  The numbing can block signals that tell you to back off, increasing your risk for injury.

  • Don’t: Overdo It By Staying In Too Long. We recommend using the ice bath for around 5-10 minutes. When you are just starting out, dip into your ice bath for a few minutes at a time until you get comfortable. The more you hop in, the more comfortable you will get with your cold plunge enabling you to stay in for longer. 

  • Don’t: Quit After One Dip. You will get maximum results from ice bath in the days following a strenuous exercise or injury.

  • Don’t: Take A Warm Shower Immediately After. Give your body time to come back to normal temperature by wrapping in a thick towel or warm sweater.