Benefits of  Ice Baths

Ice Baths or also known as cold water immersion, ice baths are a form of cryotherapy in which an athlete sits in chilled water after significant physical exertion for a specific period.  Ice bath immersion is believed to accomplish the following:

• Facilitate recovery
• Decrease soreness
• Reduce the risk of injury by speeding recovery and allowing you to be better prepared for the next workout, which can be of higher quality

Many studies have investigated the benefits of ice baths after athletic performance, and although the findings are inconclusive, research has confirmed that it can bring about the benefits listed above.  In addition, many athletes swear by ice bath immersion and have experienced significant gains in recovery and performance after using them.

What does Ice Bathing do to the body?

After a very intense or long workout the body has just experienced a state of elevated body temperature, high cardiovascular demand, and muscular stress.  Inflammation from muscular stress triggers an immune response, which causes blood vessels to dilate and sends an influx of immune cells to the areas of stress.  This process is helpful because it repairs the injured tissue, but too much of a good thing can lead to some negative repercussions.  In this case, the result of all this inflammation is swelling and pain.

For an injury to a specific area of the body, applying an ice pack will cause blood vessels in the region to constrict (become smaller), which reduces swelling, and less swelling results in less pain.  Cold also slows down the speed at which nerves send messages, which is another way in which pain is reduced.

Immersing the body in cold water is a more efficient way of cooling down multiple groups of muscles at the same time.  Just like an ice pack, it reduces swelling and muscle damage from exercise by constricting blood vessels and decreasing metabolic activity.  It also reduces strain on the cardiovascular system and brings down hyperthermia (elevated body temperature), which can reduce fatigue.  For both local icing and ice bath immersion, another beneficial part of the process comes after the cold stimulus has been removed.  During this warming period, there is a return of fresh blood to the body, which floods the cells with nutrients and oxygen, and helps to flush out the waste products of tissue breakdown.

Boosts your metabolism & immune system

It’s a no-brainer that a healthy diet combined with regular exercise helps yield results for your physique. But by also exposing your body to colder temperatures, you can alter the behavior of your fat cells. The body contains two types of fat—unhealthy white fat and beneficial brown fat. Unlike the tissue in white fat cells, the tissue in brown fat cells converts energy into heat. This process called thermogenesis has been shown to help with metabolic function and the prevention of weight gain. Cold water immersions have been shown to trigger this process and therefore help to boost your immune system and maintain weight.

There is also ways to jolt your flu-fighting system to life without the need for vitamins and supplements. Ice bath submersion and alternative breathing techniques offer a demonstrated ability to trigger an adaptation response to the immune system. It’s what’s called ‘controlled hypoxia’—and it works by activating the stress hormone adrenaline. With an exposure to physiological stressors, ice bath therapy challenges the body to function beyond its comfort zone, hence its direct effect on immune function.

Trains you to stressful situations

Cold water immersion (CWI) can trigger a floodgate of mood-enhancing chemicals in the brain by awaking a natural ‘fight-or-flight’ response. This response to ‘environmental stress’ works by conditioning the brain to cope better with the stressors of everyday life. It also decreases the production of inflammatory cytokines which are linked to anxiety and depression. After the initial temperature shock, our bodies are able to calm down and become more resilient to changes in our environment.

Helps you sleep better

Based on studies that advocated CWI therapy, regulation of cortisol levels was shown to improve symptoms of depression and reduce the instance of sleep-related disorders.

Ice bath can also help your central nervous system by aiding in sleep, and consequently, making you feel better from having less fatigue. It’s not uncommon to hear “I slept like a baby that night” after cold water immersion. It makes you enjoy a good night’s sleep thanks to the body natural tranquilliser – the nervous system.

It’s especially important for athletes to ensure they’re getting the appropriate quality and quantity of sleep for optimal performance. Ice baths have a positive effect on the central nervous system, which helps you sleep and feel better. This, in turn, may improve your reaction time and explosiveness in future workouts.

More than 80% of athletes taking ice baths report improved mental state and far better sleep patterns.