Many athletes tout the benefits of taking a cold plunge bath following a strenuous athletic event or grueling workout. But what are the actual benefits of this recovery method? Most people who are exhausted after punishing physical exertion probably prefer sliding into a warm bath but coaches and athletes say cold plunge therapy shortens recovery times and is the best option.
The premise behind cold plunge therapy is that when your body is put through intense physical exertion, the fibers in your muscles actually break. This leads to muscle soreness because the muscle tries to repair this damage. Athletes say that ice baths reduce swelling and constricting of the blood flow in the muscles. When an athlete gets out of the ice bath, their blood flow increases significantly, allowing muscles to recover faster. Cold plunge baths also are known to stimulate the release of the stress hormone norepinephrine and epinephrine, or adrenaline.
While cold plunges are gaining in popularity they are anything but a new phenomenon. Ancient Greeks and Romans took cold baths to promote well-being and Scandinavians are known to have taken cold plunges following saunas for the last 1,000 years.
It should be noted that cold plunge baths are not for everyone. Doctors say people with cardiac or blood-pressure issues should avoid them. If you do decide that such a bath is right for you and your doctor says it is safe, keep the following in mind:
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An ice plunge bath is not necessary unless you have completed an especially strenuous workout. There is no reason to subject yourself to a cold plunge bath after what you would consider a typical workout.
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The first time is always the worst. Ice plunge baths get easier after you have taken a few.
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The water doesn’t have to be freezing to be effective. Most experts agree that 50 to 70 degrees Fahrenheit works fine – if not better – than drastically colder temperatures.
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You don’t have to stay in the cold plunge bath for long periods of time. Ten minutes is enough to get the benefits you desire. More than 20 minutes is never a good idea because your body may begin to break down at that point.
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Cold water can cause muscles to tense up and become stiff so make sure that about 45 minutes after your bath you are fully warmed up. You can accomplish this with a warm shower.
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It is always a good idea to have someone nearby to supervise your cold plunge bath – especially if you have never taken one before.