Chances are you have either heard of, seen, or experienced for yourself the ice bath, also known as cold therapy or cold water immersion. And if you haven’t had the opportunity, picture a giant tub filled with cold water and maybe even ice cubes, depending on the ambient temperature, where individuals submerge themselves, potentially their entire body, but more typically only their feet, lower body, or up to their chest. While athletes mainly use this recovery technique, ice baths have had an increase in their following recently with the rise of different cryotherapy treatments, or cold immersion, and recovery services. Ice bath benefits are plenty and go beyond athletic needs.
What are Ice Baths and How Do They Work?
Ice baths involve immersing your body in cold water, typically with temperatures ranging from 50°F to 59°F (10°C to 15°C). The cold temperature triggers physiological responses such as vasoconstriction and reduced inflammation, aiding recovery and offering potential stress relief. By exposing the body to these extreme temperatures, ice baths can serve as a post exercise recovery tool and a way to refresh the body and mind.
Benefits of Taking an Ice Bath
As with any popularized recovery tactic or pain management tool, ice baths have had some controversy surrounding them regarding the optimal health benefits and science behind how it helps improve muscle recovery, decrease pain, and minimize muscle damage and soreness. Ice baths, ice cold water immersion, or even just taking a cold shower may just make you feel good or aid in short-term performance, even if it is just from the placebo effect. There are some ideas about how ice baths can help prevent muscle soreness and cool your body down, but studies have not yet shown if regular ice baths, or ice baths following rigorous activity, can lead to increased long-term recovery, enhanced strength gains, or muscle repair and growth.
1. Prevent Muscle Soreness
Ice baths may prevent muscle soreness through several different methods. For starters, submerging oneself into a cold bath or exposing oneself to cold temperatures following a heavy workout brings cooling relief to sore, burning muscles. In this way, ice baths simply decrease or mitigate the effect of heat and humidity that is present following a workout. There is also the obvious numbing effect of ice. The cold of the ice bath prevents you from experiencing pain from sore muscles for a brief period of time. This may lead to a lower RPE (rating of perceived exertion), which may mean you can perform more than you normally would the following day or for your next workout.
Additionally, when blood vessels are exposed to such a cold temperature, vasoconstriction, a narrowing of the blood vessels, occurs. This leads to lower blood flow to the areas submerged, leading to less post-workout swelling and any potential inflammation, which may lead to short-term decreased muscle soreness. Furthermore, as your body warms up after an ice bath, a rush of healthy nutrients is brought to your muscles through your bloodstream, and quicker flushing of waste build-up in your muscles may occur, which may prevent DOMS (delayed onset muscle soreness).
2. Cool Your Body Down
Besides preventing in aiding in , include cooling down your . As you engage in intense exercise and exert energy, you are raising your body temperature. As you do this, your body will begin to sweat as an inherent response to try to cool you down.
Working out, along with this sweating response, causes you to feel hotter and more humid as a result. Ice baths can decrease the effect of heat and humidity, principally working to cool your body temperature in a very physical way.
Some studies point to the health benefits of cold exposure, leading to potential benefits such as parasympathetic response and activity, decreased stress, or improved stress response.
Even just 10 seconds of ice cold water exposure can make you feel refreshed or more alert, which may alter the way in which you perceive and handle stress at an emotional and physical level. This rapid cooling effect may reach beyond just the musculoskeletal system, serving as a benefit to your body as a whole.
How Long Should You Stay in an Ice Bath?
Ice bathing does not come without some parameters, as the nature of exposing your body to extreme water temperature may be unsafe for certain individuals or in certain situations. The vasoconstriction that occurs in the blood vessels may be dangerous for people with cardiovascular disease or high blood pressure, as it may increase your risk for cardiac arrest or stroke. People with a diagnosis of type 1 or type 2 diabetes may also need to be more careful with ice baths as this disease makes it harder for individuals to regulate their core temperature. Lastly, hypothermia can be a concern if you are submerged in an ice bath for too long.
That being said, it is recommended that you keep the water temperature of the ice bath between 50°F and 59°F (10°C and 15°C), and limit your time to 10-15 minutes.
Tips for a Safe and Effective Ice Bath
Taking an ice bath doesn’t need to be intimidating. Follow these tips to make the most of your experience:
- Prepare the Right Temperature — Aim for water between 50°F and 59°F (10°C to 15°C). Anything colder increases the risk of discomfort or hypothermia.
- Limit Your Time — Keep sessions between 10-15 minutes. Shorter durations are safer for beginners.
- Ease Into It — Start by dipping your feet and lower body, then gradually submerge to your waist or chest.
- Warm Up Gradually — After your ice bath, warm up slowly with light movement or a warm drink to avoid shocking your system.
- Listen to Your Body — If you feel lightheaded, excessively cold, or uncomfortable, stop immediately.
How Physical Therapy Can Help
Ice baths may speed muscle recovery, but they’re not the only option. Physical therapists can guide you on how to incorporate ice baths into your recovery plan and introduce complementary rehabilitation physical therapy techniques, such as:
- Foam Rolling — Relieves muscle tension and enhances flexibility.
- Stretching — Improves mobility and promotes relaxation.
- Nutrition and Hydration Tips — Ensures optimal recovery from the inside out.
- Workout Modifications — Tailored plans to align with your fitness goals.
A sports injury screening can provide additional guidance and tools to maximize your recovery and prevent future injuries, enhancing your athletic performance.
Ready to Take the Next Step?
If you’re looking to maximize your recovery, ice baths may be part of the solution. Our physical therapists can help you learn more about how to maximize your recovery and reach your goals. Find a clinic near you and get in touch with us today!
Article By: Anne Diaz-Arrastia, PT, DPT, OCS
Anne Diaz-Arrastia, PT, DPT, OCS began her physical therapy career 5 years ago. Anne loves working with the active sports population and believes in the importance of providing individualized care that is specific to the activity and sport her patients love. She currently specializes in sports, orthopedics, vestibular, and concussion management. Anne enjoys working with patients of all activity levels and ages to help them reach their goals of living life just the way they envision. She currently treats patients at The Training Room of Haddonfield in Haddonfield, NJ.
