Nowadays, the internet is filled with people trying ice baths or cold water immersion therapy, but people have the biggest question: Does it hurt, or does it help to reduce pain and soreness? Ice baths are generally taken by athletes and fitness enthusiasts who use them as a recovery method after extensive exercise and muscle soreness.
However, people are concerned about its effects and impact on the body because, in ice baths, a person needs to submerge their body in freezing water and remain in water for 5 to 15 minutes. Even though it is not a very long time, one might end up sick at such low temperatures. Â
So, safety is pretty important while taking ice baths, and it has become a subject of debate within the scientific and medical communities. Many brands like Recover provide ice baths, and people are seeing the positive impacts.
Mechanisms Behind Ice Baths
Ice baths have many health benefits, which is why people are becoming interested in this cold exposure therapy. Taking ice baths can reduce inflammation, reduce delayed onset muscle soreness (DOMS), and make the overall recovery better, and all of these benefits are rooted in several physiological mechanisms:
Decreased Metabolic Activity
Ice baths or cold temperatures reduce tissue metabolism, which further helps limit muscle damage and facilitate recovery.
Flushing Out Metabolic Waste
Ice baths or cold water immersion therapy are believed to help remove metabolic waste products from the muscles once they are out of the cold immersion. This occurs after the constriction and subsequent dilation of blood vessels.
Evaluating the Benefits
Many cases have shown the benefits of ice baths, and studies have proved that they can help with muscle soreness after intense physical activity.
For example, there was a young, 23-year-old male athlete who never had a medical history and was brought to the Emergency Department (ED) for bilateral arm pain. He was a martial arts athlete, and he took an ice bath for six months just after completing his match. His physical examination was normal, but there was tenderness over the biceps and forearm in the right hand, while in the left hand, there was no tenderness but a little pain.
These muscle pains could have been even worse, but due to regular ice baths, his muscle soreness was reduced. Many studies have shown that ice baths work best on muscle recovery and improve performance, but some show that cold water immersion can slow muscle growth, which can affect athletes’ training.
Potential Risks and ConsiderationsÂ
Ice baths are super beneficial, but if not done correctly, they have potential risks that one might consider before taking a dip in a tub filled with freezing water and ice.
Delayed Healing
There is no doubt ice baths help in reducing inflammation, but it also means that it will slow down the transport of inflammatory cells, which is necessary for tissue repair, and hence it will delay the healing process.
Nerve and Tissue Damage
If you are exposing yourself to a cold bath for too long, then it might lead to tissue damage or even permanent nerve injuries.
Hypothermia
Hypothermia is a pretty common health that can occur if safety protocols are not followed while taking an ice bath.Â
Guidelines for Safe PracticeÂ
Ice baths can reduce inflammation and muscle soreness, but you cannot decide to jump into a tub full of ice and water one day. You need to follow a proper guideline for safe practice and effectiveness.
Temperature and Exposure
Make sure that the water is 10–15°C (50–59°F) cooler than it could be deadly, and limit your dip time to 5–15 minutes. If you are a beginner, start with a short duration and gradually increase exposure.Â
Monitor for Adverse ReactionsÂ
Ice baths can cause numbness, tingling, or discomfort, but if the sensation is unbearable, get out of the tub immediately.Â
Consultation
People with a medical history should consult with doctors before starting ice baths or cold-water immersion therapy.Â
Alternative Recovery Strategies
Many people are unsure about getting into a tub full of ice, as many studies show risks. However, there are alternative recovery strategies that can have similar effects as ice baths. One can go for low-intensity exercises like light jogging or yoga and compression therapy, which help with muscle and metabolic problems similar to ice baths.
Ice baths have benefits but potential risks that lead to health issues, so people should consider everything before getting into a tub full of ice. People with medical histories should be extra careful, follow all the guidelines, and take consultation before ice baths.
Written by diginerpro@gmail.com
