Have you ever seen athletes, fitness enthusiasts, or weekend warriors jump into an ice bath after physical activity? This practice, known as cold water immersion (CWI) or cryotherapy, is believed to help reduce muscle pain and soreness by taking a 10 to 15-minute dip in very cold water (50-59°F) after intense exercise or competition.
However, recent studies have challenged the previously believed benefits of ice baths, leading to a debate in the sports medicine community. In this article, we will examine both sides of the argument and the potential benefits of using ice baths to help you decide if this practice is right for you.
Current Research on Ice Baths
The use of ice baths to relieve sore muscles dates back decades, but a 2017 study has thrown a wrench in this belief. The study suggests that the previously held ideas about ice bath benefits for athletes are flawed and that there is no benefit to sore muscles. The study argues that an active recovery, such as 10 minutes of low-intensity exercise on a stationary bike, is just as good for recovery as CWI.
Despite this study, many experts in the field still believe in the benefits of ice baths. Dr. A. Brion Gardner, an orthopedic surgeon with The Centers for Advanced Orthopaedics, says that the study does not prove 100 percent that there are no benefits to ice baths. He suggests that the previously believed benefits of faster recovery, reduction of muscle and tissue damage, and improved function may not necessarily be true.
Dr. Thanu Jey, the clinic director at Yorkville Sports Medicine Clinic, agrees that more research is necessary to understand the full benefits of ice baths. “Although much of the research is inconclusive, I side with current best management of professional athletes who regularly use ice baths,” he says.
Study Limitations
It is important to note that the sample size and age of the participants in the study mentioned above is limited. The study consisted of only 9 young men between the ages of 19 and 24 who were doing resistance training two to three days a week. More research and larger studies are necessary to understand the full benefits of ice baths.
5 Potential Benefits of Ice Baths
If you are considering trying an ice bath, you may be wondering what the potential benefits are and if it is worth subjecting your body to extreme cold. The good news is that there are some potential benefits of using an ice bath, especially for those who work out or are competitive athletes.
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Eases Sore and Aching Muscles - According to Dr. Gardner, the greatest benefit of ice baths is that they simply make the body feel good. “After an intense workout, the cold immersion can be a relief to sore, burning muscles,” he explains.
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Helps Your Central Nervous System - Dr. Gardner also says that an ice bath can help your central nervous system by aiding in sleep, making you feel better, and reducing fatigue. Additionally, he says it can help improve reaction time and explosiveness in future workouts.
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Limits the Inflammatory Response - Decreasing the local temperature after exercise helps limit the inflammatory response, says Dr. Jey, which can decrease the amount of inflammation and help you recover faster.
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Decreases the Effect of Heat and Humidity - Taking an ice bath may decrease the effect of heat and humidity. According to Dr. Gardner, “An ice bath prior to a long race in conditions where there
