While the concept of the ice bath has been around for a long time, they’ve gained a lot of popularity within the last few years. Whether you’re using them for the physical or mental benefits, or a combination of the two, they can be a useful aid for injury recovery in particular.
What Types of Injuries Can Ice Baths Help With Recovery?
If you’ve sprained a muscle, have over-exerted yourself at the gym or are suffering from inflammation, it can be tempting to try and relax it with heat. However, using cold can actually help reduce pain, swelling and inflammation better, even when you’re treating your injury in short intervals.
Muscle Fatigue
If you’ve had a particularly strenuous workout or a day of hard work that’s left your muscles aching, an ice bath can help alleviate some of that muscle fatigue. The extreme cold can help temporarily numb the pain in the affected areas and reduce stiffness the following day. If you’re new to the extreme cold that ice baths offer, you can also opt to immerse the area or limbs that are affected rather than having to submerge yourself fully.
Back Injury
Whether you’re managing ongoing back pain or have strained it by lifting something heavy, ice baths can support back injury recovery. They can help reduce the pain by constricting the blood flow to the inflamed area, giving you a non-medicated way to reduce some of the inflammation.
Sprains
Sprains are typically an over extension of the ligaments and tendons, and they can happen fairly easily. While they aren’t typically long-term issues, they can be frustrating to manage. If you’ve overdone it in the gym, rolled an ankle out running or pulled something playing a team sport, you can also use ice baths for sports injuries. They’ll help reduce some of the pain and reduce blood flow to the area, lessening the duration of your recovery period.
Tears
Similarly to sprains, tears occur within the muscle and can cause considerable discomfort until they heal. You can also use ice baths for muscle recovery, with a daily cold soak for three to five days being optimal for supporting recovery. Getting ice onto an affected area shortly after the injury has occurred can help reduce the initial swelling and reduce your recovery time.
What Other Benefits Do Ice Baths Give You
Ice baths can help with general well-being, improve skin condition, and even positively affect mental health. Cooling your body has innate anti-inflammatory effects, alleviating issues like muscle and joint pain and stiffness, as well as reducing swelling. Exposure to extreme cold, like what you’d experience in an ice bath, can also boost circulation.
While the cold will cause your blood vessels to contract in a process called vasoconstriction, after you get out, your body will work to warm your extremities back up. This promotes greater blood flow as your veins and capillaries start to open up again. Not only is this process beneficial for your circulatory system but it can also improve the condition of your skin by bringing fresh, oxygen-rich blood and nutrients throughout your body.
Along with promoting better blood flow, another benefit of ice baths is a boost in endorphins. When your body is put under temporary stress, like being exposed to the cold, your brain responds by releasing endorphins. Many people experience an “ice bath high,” which is a sense of euphoria and an increase in energy levels after they’ve gotten out and warmed up.
Why Should I Have an Ice Bath at Home?
Like many things in life, consistency is key to attaining the benefits of ice baths. In order to make the most out of cold exposure, you’ll want to use it anywhere between one to three times a week.
Along with having constant access to an ice bath, you’ll also have more control over refining the settings. Whether you’re starting out with a mild 10℃ or are more comfortable in the cold and can handle dropping it to 0℃, the choice is yours.
Having a dedicated ice bath, rather than simply adding ice from the freezer to your tub, will also give you more consistency. As you sit in the bath, the water temperature will gradually increase. Using something like our ice bath chiller unit will ensure you’re getting a constantly chilly temperature for the duration of your plunge.
Maintaining an ice bath at home is easier than you might think, and the effects it can have on your body are worth it!
Saunas – How Can They Complement Your Ice Baths in Recovery
Utilising contrast therapy by going from hot to cold with an infrared sauna to your ice bath can enhance the benefits of cold exposure. Referred to as contrast therapy, the main objective of going from one extreme to the other is to maximise blood circulation. It’s wonderful for your cardiovascular system and can help accelerate the healing process. It can also help to remove toxins, like lactic acid, from your muscles after a workout.
Additionally, if you’re rehabilitating an injury or are dealing with a combination of acute and chronic injury, having heat and cold at your disposal is an invaluable tool for recovery. Generally, we’d recommend the use of an ice bath for new injuries like sprains and muscle fatigue for the first three to five days. This helps to reduce the swelling and discomfort. After this period, heat can help loosen up muscles and regain normal function and flexibility.
If you’re ready to take the cold plunge but have further questions about the best option for you, we’d love to hear from you. You can contact us any time for a personal recommendation.