What is an ice bath?
After a workout, people often enjoy a hot shower to soothe fatigue. However, to quickly reduce muscle inflammation, you should take an ice bath. This method is also popular with athletes like long-distance runner Charlie Engle and national tennis player Yen-Hsun Lu. No more post-workout soreness! Try the right way to take an ice bath!
Taking a cold shower these days might seem like torture, but research shows that ice baths are a very effective way to relieve muscle soreness, especially after intense training or long runs. Ice baths have been around for a while and are growing in popularity. If you're thinking about trying one, here are four key points to keep in mind!
Four Key Points for an Ice Bath
1. Temperature
The first thing to pay attention to when taking an ice bath is the temperature. Ideally, it's between 15°C and 18°C (59°F to 64°F). If this is your first time, it's recommended to start at 18°C. Prepare a tub of ice water and a few bags of ice. Once your body is comfortable with it, gradually add ice to lower the temperature.
Additionally, flowing water is cooler than a still basin or tank. Therefore, when taking an ice bath in a stream or lake, be sure to monitor your body temperature.
2. Soaking Area
Start soaking from the waist down, keeping your upper body warm and dry. Wearing a jacket, hat, and scarf is recommended. Also, since peripheral nerve endings are more sensitive, waterproof shoe covers and gloves are fine!
3. Duration
Most athletes soak for 5 to 10 minutes. However, for first-timers or those without professional supervision, 5 to 8 minutes is usually sufficient. If you become overwhelmed, exit the tub or increase the water temperature. Never push yourself, as this can lead to hypothermia, which can be dangerous!
4. Warm up and drink hot drinks after the bath: After an ice bath, your muscles will be tense and your body temperature will be lower. Remember to dry yourself quickly and dress warmly. Drink a glass of hot water, stretch, or take a hot shower within half an hour to an hour after the bath to help your muscles relax and your body temperature return.
From the four methods above, an ice bath is like a cold spring at a lower temperature—nothing special. So why does it relieve soreness?
What is an ice bath?
High-intensity training can cause small injuries and tears in muscle fibers. As the body repairs itself, delayed onset muscle soreness (DMS) can easily occur.
We can think of ice baths as a form of hypothermia therapy. They effectively slow vasoconstriction and relieve inflammation. Once we exit the ice water, our body temperature gradually rises, accelerating blood flow and allowing harmful substances released by damaged tissue to enter the lymphatic system for elimination. Increased blood flow also delivers more oxygen and nutrients to cells, effectively promoting muscle recovery and reducing the duration of soreness.
Benefits of Ice Baths
1. Reduce Muscle Inflammation
After intense exercise, muscles become swollen and sticky, and our body temperature rises. An ice bath can lower this temperature and reduce vasodilation, effectively relieving muscle inflammation.
2. Accelerate Metabolism
After taking an ice bath, your body temperature rises from a low temperature to a high temperature. This promotes vasoconstriction, enhancing blood circulation and allowing oxygen-rich, energy-rich blood to flow throughout the body. This, in turn, boosts metabolism and helps muscles recover faster. It also helps maintain normal body functions and reduce fat accumulation.
3. Reduce the Impact of Temperature and Humidity
When the temperature and humidity are high at training or competition venues, you can take an ice bath before and after playing to maintain your core temperature within a normal range and prevent hyperthermia from affecting your performance.
While ice baths are a great way to relieve muscle soreness, they're not suitable for everyone, especially the following groups!
Who is not suitable for ice baths?
As mentioned earlier, ice baths can relieve soreness primarily by reducing vasoconstriction and preventing inflammation. However, if you have high blood pressure or cardiovascular disease, this method is not suitable. Slowing blood flow can be dangerous and can even lead to cardiac arrest or stroke.
Furthermore, people with diabetes have poorer body temperature regulation, so they should be more aware of temperature fluctuations when taking an ice bath and avoid prolonged periods, which can lead to hypothermia.
Ice baths can be dangerous, so it's important to follow these four key points to protect yourself! Furthermore, if you have a specific medical condition, consult a doctor before taking one. There are other ways to relieve post-workout muscle soreness. If an ice bath isn't for you, you can also use a massage gun or roller to help you relax.
