Taking an ice bath may seem like an unpleasant and daunting idea. However, many people believe this method can help reduce post-workout soreness and inflammation in your body.
Due to the supposed post-workout benefits, ice baths are becoming increasingly popular among athletes and fitness enthusiasts. As well as this, people are beginning to use ice baths to help with mental health issues such as anxiety and depression, due to the ‘energy surge’ they feel afterwards.
Research shows that ice baths have a wide variety of benefits, specifically with regards to muscle relaxation and circulation.
However, alongside the benefits, it is crucial to know the risks associated with taking an ice bath.
An ice bath is when most of the body, usually up to the top of the chest, is immersed in ice or ice-water for a specific period. This time varies typically from five to fifteen minutes.
Here are some easy tips on how to have an ice bath:
If you are using an ice bath after a workout, make sure to do this within 30 minutes of exercise. This way you will ensure you get the full benefits of the ice. If you have never had an ice bath before, take the process very slowly and get out as soon as you feel you need to.
As well as being called an ice bath, the process is known under a few different names. These are:
When taking an ice bath, people usually need to have their legs and hips wholly submerged in the water. Sometimes an actual bathtub isn’t going to work, and you will need a larger container — or sometimes a bathtub isn’t available, such as straight after a match.
A perfect option, in this case, is to use a wheelie bin as it is a large container and affordable, too. Research has shown that having a ‘’wheelie bin ice bath is best as the pressure caused by water above your legs increases the impact of the cold water.’’
It is essential to choose the right size of wheelie bin to match your needs! So, if you are using a wheelie bin as an ice bath for a post-sport muscle treatment, take some measurements to ensure you get this just right.
It is usually athletes and fitness enthusiasts that take ice baths. The reason for this is because research has shown that it is one of the easiest and quickest ways to soothe post-workout pains. Ice baths do this by reducing inflammation and this is due to the temperature of the ice changing the way your blood flows through your body.
Although ice baths offer benefits to some, they can be dangerous for certain people. Here are some of the risks: