Proven Health Benefits Of Ice Bath

When you take an ice bath, the cold temperature narrows your blood vessels. This decreases blood flow to your muscles, which may reduce inflammation and swelling. And research suggests that the cold-therapy technique lowers post-exercise inflammation better than other methods like compression socks. Stepping into a cold bath might help relieve sore muscles. Scientists aren't sure exactly how it works. But less inflammation and slower nerve signalling could mean less pain. Cold water could also lower your perception of pain or how much soreness you feel.

That explains why a systematic review found that ice baths reduce delayed-onset muscle soreness (DOMS) after exercise. But the studies were low quality. And the best way to take an ice bath to soothe sore muscles –– including ideal water temperature, duration, and frequency –– is unclear. Evidence suggests that ice baths may also ease pain from chronic conditions. This includes rheumatoid arthritis, gout, and fibromyalgia. But there's a need for more research on ice baths for chronic pain and possible long-term side effects.

When you get out of an ice bath, your blood vessels dilate, or re-open, increasing circulation. The nutrient-rich blood flow to your muscles may help remove metabolic waste that builds up during exercise. That's another reason people use ice baths for post-workout recovery. And some studies do suggest that ice baths are an effective recovery method. But do the pros outweigh the cons? A 2021 review shows that taking an icy dip reduces exercise-induced inflammation. The researchers note that they can also hinder training adaptations that allow you to build muscle and improve your performance. This potential side effect may apply to endurance, but not aerobic workouts ice bath tub.

Another study shows that ice baths and active recovery are equally effective at lowering inflammation. So active-recovery workouts might be a more reliable option if you want to increase muscle mass or strength. Perhaps one of the most obvious benefits is that ice baths can help you cool down when you're overheated. One study found that soaking in cold water for just under 10 minutes reduces your core body temperature after a workout. Cooling down after you work up a sweat can help you avoid heat stroke and heat exhaustion.

Some evidence suggests that ice baths support a healthy immune system. In a small study, people who combined cold water immersion, deep breathing, and meditation had fewer bacterial infection symptoms than those who did not. But it's difficult to know just how effective cold water immersion is for your immune system because the study looks at several methods. Ice baths might be good for your mental health too. A small study found that taking a 20-minute ice bath 4 days a week improved quality of life in people with gout. They had better joint mobility and less stress, anxiety, and depression. Scientists think that exposing your body to cold water triggers a stress response and activates the nervous system. These changes can improve your mood and help you adapt to stress over time.