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This article was co-written by Francisco Gomez. Francisco Gomez is the head coach at FIT Potato Gym, a gym founded in 2001 in the San Francisco Bay Area. Francisco is a former runner, he has helped train endurance athletes at major marathons such as the Boston Marathon. Francisco specializes in injury recovery, endurance training, marathon training and fitness for the elderly. He holds a Bachelor of Science in Nutrition, Physiological Practice & Running.
There are 10 references cited in this article that you can view at the bottom of the page.
This article has been viewed 7,903 times.
The idea of stepping into an ice-cold bath may not sound like much, but ice bath therapy can help you achieve your goals. You can take an ice bath to ease post-exercise soreness or reduce inflammation (although muscle gain may be reduced). [1] X Research Source In addition, this therapy can help you increase your energy to be more productive or fight depression and anxiety. [2] X Research Source An ice bath is generally safe, but it’s important that you don’t stay in the water for more than 5-10 minutes.
Steps
Soak in ice water after a workout
- Use cold water, as warm water will cause the ice to melt very quickly.
- If you find the water level too low, you can get more cold water at any time.
- If your home doesn’t have a bathtub, you can use a children’s inflatable pool or a large plastic basin. Use a garden hose to fill the tank with water.
- If you don’t have a thermometer, you can estimate the temperature by dipping your elbow under the water. If you feel a little uncomfortable but not to the extent of frostbite, it is fine.
- Initially, you should take a slightly warmer bath to avoid cold shock. Only add enough ice to lower the water temperature to about 16-21 degrees Celsius to get used to the ice bath, then gradually reduce a few more degrees until the water has a temperature of about 13 degrees Celsius.
- Don’t take an ice bath before a workout or competition as it will stiffen your muscles and possibly reduce your performance.
- The benefit of an ice bath is that it flushes out waste products that the body produces during exercise, such as lactic acid. This will help the body heal faster and reduce swelling in the muscles. Moreover, your body will be less tired because lactic acid can cause exhaustion. [7] X Research Sources
- If you share an ice bath with other athletes, you will need to shower first. If you don’t wash thoroughly first, you can increase the risk of infecting everyone in the same ice bath.
- You can buy lightweight boots at sporting goods stores or online. If you don’t have light boots, you can try wearing socks.
- If you only plan to soak your lower body, you can wear a shirt while sitting in the bath to keep your upper body warm.
- You can also sit on the edge of the tub and just soak your feet in the water if you find the coldness in the water too uncomfortable. You just slowly get used to cold water.
- Always listen to your feelings, only do what you feel comfortable with, and don’t try to force yourself. Cold water can cause your body to go into shock, so you should take it slow.
- If you just want to soothe your hip and leg muscles, you probably don’t need to soak your upper body. You just do what you see fit.
- You can get out of the bath sooner if you can’t stand the cold. Do not force yourself to exceed the limit.
- Place towels on the floor outside the tub to prevent slipping when you step out.
Another alternative: Once you get used to the ice bath, you can increase the soaking time to 20 minutes. Never soak in ice water for longer than 20 minutes, as this can damage the skin or cause health problems.
Take an ice bath to boost your energy levels or improve your spirits
- For example, if you have heart disease, you may be in danger of taking an ice bath. Your doctor will help you determine if you are at risk.
- An ice bath can be a positive trigger for adrenaline in the body. Adrenaline will provide energy for the body, help you stay awake and work more productive. In addition, cold water also constricts blood vessels in the extremities to retain heat, forcing blood to rush to the central muscles and brain. The blood flow to the brain will increase the oxygen and nutrient supply to the brain, thereby helping you improve your mental health. [13] X Research Source
- Use cold water, because warm water will make the ice melt faster.
- If you want, you can lower the water temperature to make it colder. However, do not let the water get colder than 13 degrees Celsius to avoid damage to the skin and health. [16] X Research Source
- You can get out of the bath sooner if you feel too uncomfortable or your heart beats too fast. Don’t force your body to work too hard.
- For a daily boost of energy, rinse with cold water after showering each morning.
Tip: If necessary, you can gradually acclimate your body to cold water. Start with warm water and slowly lower the temperature over 5 minutes. Finish with 1-3 minutes of standing under a cold shower. [19] X Trusted Source PubMed Central Go to Source
- Cryotherapy is not a substitute for psychotherapy or medication for depression or anxiety. Do not stop taking medication prescribed by your doctor on your own, unless approved by your doctor.
Tip: Cryotherapy is most effective when done regularly. Take a cold shower every day and see if it gives you the results you want. [21] X Trusted Source PubMed Central Go to Source
Warm up your body after an ice bath
- If possible, use a fresh towel from the dryer to warm it up.
- If you are still shivering, put on extra clothes to help your body warm up faster.
- If you need more energy, you can have a drink with caffeine.
- If you’re trying to relax, drink decaffeinated coffee, herbal tea, or gravy.
- Take a warm bath or shower if you still shiver and feel cold after wearing thick clothes and drinking hot water. Warm water will help you warm up faster.
Advice
- Ice bath therapy is often applied after heavy exercise or sports competition, as it flushes lactic acid from the muscles, helping to reduce soreness. This therapy is for heavy training days or a big event, such as a marathon. [26] X Research Sources
- Some gyms, spas, and fitness facilities offer ice baths. It is similar to a hot bath, except that they use cold water. [27] X Research Source
Warning
- Do not soak in a bath colder than 13 degrees Celsius. Extremely cold temperatures can lead to hypothermia and muscle damage. [28] X Research Sources
- Do not soak in ice water for longer than 20 minutes to avoid muscle damage. Get out of the tub if you start to feel too cold, uncomfortable, or in pain. [29] X Research Sources
- Ice bath therapy does not help you build muscle or improve fitness, in many cases even reduces the ability to gain muscle. You should only take an ice bath when you need to relieve pain. [30] X Research Source
This article was co-written by Francisco Gomez. Francisco Gomez is the head coach at FIT Potato Gym, a gym founded in 2001 in the San Francisco Bay Area. Francisco is a former runner, he has helped train endurance athletes at major marathons such as the Boston Marathon. Francisco specializes in injury recovery, endurance training, marathon training and fitness for the elderly. He holds a Bachelor of Science in Nutrition, Physiological Practice & Running.
There are 10 references cited in this article that you can view at the bottom of the page.
This article has been viewed 7,903 times.
The idea of stepping into an ice-cold bath may not sound like much, but ice bath therapy can help you achieve your goals. You can take an ice bath to ease post-exercise soreness or reduce inflammation (although muscle gain may be reduced). [1] X Research Source In addition, this therapy can help you increase your energy to be more productive or fight depression and anxiety. [2] X Research Source An ice bath is generally safe, but it’s important that you don’t stay in the water for more than 5-10 minutes.
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