In sports therapy and recovery, ice baths are becoming more and more popular, but this popularity has also given rise to some myths and raised many concerns about its efficacy and potential risks. What is the science behind ice baths, and what is the truth behind them?
In order for you to decide if taking an ice bath is right for you, we'll go over everything you need to know about them.
An ice bath is a recovery routine in which a portion of the body is submerged in ice water for a brief period of time. While some advise 10 to 15 minutes, PLUNGE recommends 2 to 10 minutes.
A cold water immersion, cold therapy, cold bath, or cold plunging are other names for an ice bath. Although ice baths are primarily used by athletes for sports therapy, non-athletes can also benefit from them in addition to helping with physical recovery. The section after this one has more information on these advantages.
The numerous advantages of ice baths are well known and can help almost anyone on their path to better health. Plunging is a fantastic addition to your general health and wellness routine, benefiting both your mind and your muscles. Here are a few advantages you can anticipate:
- Immune system support
- Increase blood flow
- Boost metabolism
- Support weight loss
- Boost energy
- Elevate mood
- Build discipline
- Increase mental resilience
- Decrease stress
- Energy boost
- Reduce anxiety and depression
Recovery & Pain Relief
- Reduce inflammation
- Reduce & prevent muscle soreness
- Boost performance
- Build physical resilience
- Reduce chronic pain
- Reduce eye puffiness
- Tighten skin
- Erase fine link and wrinkles
- Increase blood flow to create healthy glow
There are a few things you should think about first before entering an ice bath in order to get the most out of the experience.
- Before cold plunging, speak with your doctor (especially if you're sensitive to cold or have other conditions).
- Take a cold shower to mentally and physically get ready. This will assist you in managing your reactions later by giving you a more detailed understanding of how your body will respond to the cold.
- Think about your capacity for cold. Starting at about 60°F and lowering the temperature later is acceptable. It's also acceptable to begin with 30 to 1 minute increments and increase to 2 to 10 minutes.
- We advise 2 to 10 minutes, but you can start with 1 or 2 minutes to get accustomed to the ice bath routine.
To make sure your ice bath experience is as easy and enjoyable as possible, you should prepare in advance. If this is your first time taking an ice bath, there are a few things you should keep in mind.
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