Ice baths have become increasingly popular in recent years, with celebrities from Lady Gaga to Harry Styles touting their love for them. Additionally, many spas and wellness clubs offer the service, and investing in a portable tub to do the therapy at home is possible.
The treatment is even more popular among athletes who swear by the benefits. Many claim that ice therapy boosts recovery and is excellent for general well-being. Consequently, many fitness enthusiasts try incorporating it into their routine, at least after every workout.
So, are these claims true? Are ice baths another hyped trend, or do they help boost recovery?
Let’s find out.
What Ice Baths Do to The Body
So, what exactly happens when you submerge your body into an ice bath tub? The most immediate response is a change in your blood circulation since the cold temperature causes constriction of blood vessels. This change typically starts in the extremities because blood usually moves to the body’s core, where there’s more heat to keep vital organs warm.
If your entire body is submerged in the ice bath, you’ll experience these changes. Constriction of blood vessels reduces blood flow, reducing swelling and inflammation.
You may also experience a sudden increase in breathing, blood pressure, and heart rate, a response called “cold shock response.” The sudden temperature drop may also increase cortisol and endorphin levels.
However, the body may start calming down after the initial shock as it acclimates to the cold. If it’s your first ice plunging, try some simple breathing exercises or distractions to make the immersion process easier. Your body will gradually return to normal when you get out of the tub.
The Connection Between Ice Baths and Recovery
Now that you know what happens to your body when you immerse yourself in ice water, you’re probably curious how the therapy helps in the recovery process. Here’s how ice therapy boosts recovery.
1. Reduces Pain and Inflammation
Whether you’re new to working out or have been working out for a while, you know the feeling of sore muscles. The next day after an intense workout is probably the worst since the slightest movements make you feel like you’ll never work out again. Ice plunging can make all the difference.
While it may seem torturous to enter into a tub of ice, this therapy reduces pain and inflammation, which makes the recovery easier and faster.
2. Boosts Relaxation and Improves Sleep
Sleep is crucial for muscle recovery because it affects hormone secretion and cytokines, which are related to skeletal muscle recovery. You’ve probably experienced this before–you’re too exhausted to sleep, and even if you end up falling asleep for a few hours, you wake up feeling exhausted. This happens due to elevated sympathetic nervous system (SNS) activity and increased cortisol levels.
Reduced body temperature after an ice bath allows your body to relax, making it easier to enter slow-wave sleep. Not to mention, the therapy increases the secretion of the sleep hormone melatonin. As a result, you’ll have better sleep quality
3. Boosts Mental Resilience and Focus
Beyond physical recovery, ice baths go a long way in helping train your brain how to tolerate discomfort. The more you do the therapy, the more mental toughness, stress adaptation, and focus you build, which is crucial if you’re an athlete who has to perform under pressure.
4. Improved Circulation and Lymphatic Drainage
As mentioned, cold water immersion causes blood vessels to constrict and dilate once you warm up. This process enhances circulation, helping to remove waste products like lactic acid and deliver fresh oxygen-rich blood to tired muscles. Improved circulation also benefits the lymphatic system, which reduces swelling and prevents muscle stiffness.
5. Reduces Post-Workout Fatigue
Ice baths also help lower core body temperature and decrease metabolic rate, reducing fatigue. This is particularly beneficial for endurance athletes or those engaging in back-to-back training sessions, as it prevents excessive depletion of energy stores. This explains why more and more athletes are getting into the trend and making ice plunging a crucial part of their wellness routine.
6. Improved Immunity
Research has also shown that regular exposure to colds, such as ice baths, can strengthen the immune system by stimulating the production of white blood cells and enhancing immune response. A 2014 study by Kox et al. found that individuals who practiced cold exposure, breathing techniques, and meditation had a stronger immune response to endotoxins.
Additionally, research published in PLOS One in 2016 revealed that people who took daily cold showers experienced a 29% reduction in sick leave, suggesting improved immunity. Cold exposure also activates the sympathetic nervous system, releasing norepinephrine, a hormone that helps regulate inflammation and immune function. Over time, these effects contribute to a more resilient immune system, allowing the body to fight off illnesses more effectively.
Wrapping Up
If you’ve been considering ice baths but were not sure whether or not to take the plunge due to uncertainty. Hopefully, these findings will help you make an informed decision. While there still isn’t enough research on the topic, many people swear by cold water therapy, and the results seem worth trying.