As a standard recovery technique used heavily by athletes the world over, the ice bath is regarded as an effective way to get the body ready for its next challenge. If you are like me, you may not be thrilled at the prospect of immersing your body in excruciatingly cold water. Wouldn’t a warm bath and a hot cup of coffee bring just as much benefit? Admittedly, it is easy to be reticent when considering the notion of generalized icing (as opposed to isolated icing – see my previous article on the Benefits of Icing). It certainly is not the most comfortable or convenient option. But the research indicates the body has a very specific response to cold water immersion and that ice baths may be beneficial.
The Body and Cold Water Immersion (CWI)
An ice bath can help enhance the speed and comprehensiveness of your recovery. Consider the following post-workout benefits:
- Facilitating Fluid Transport – The immediate effect of Cold Water Immersion on the body is vasoconstriction, or the shunting of blood flow from extremities to interior portions of the body. The fluid transported away from extremities includes left-over waste fluid, which left alone would fester in muscle tissue, slowing recovery and even causing muscle soreness. Immediately following Cold Water Immersion, fresh blood free of waste is circulated throughout the extremities, enhancing recovery and preventing delayed onset muscle soreness.
- Aiding Nervous System Function – Intense physical activity disturbs the “rest and digest” component of the nervous system, also known at the Parasympathetic Nervous System. This disturbed function continues in the minutes immediately following a workout, creating an overall state of flux in the body’s systems. Studies show that Cold Water Immersion is a boon to to Parasympathetic function, acting as a kick-starter in the minutes following a workout. And since the Parasympathetic Nervous System controls the process of recovery, this speeds the body’s recuperation from intense activity.
Tips for Incorporating Cold Water Immersion (CWI)
Taking an ice bath is not something you would want to do every day, but it can be a great way to boost your readiness if you have two bouts of intense activity planned very close together. Below are some ideas for working an ice bath into your post-exercise routine.
- Immediacy – For best results, you will want to take the bath while your body is still warm. If your body has already cooled, the benefits of CWI will be lost.
- Brevity – While it may be uncomfortable to take an ice bath longer than 15 minutes, it can also be dangerous. Extended exposure to frigid water can increase chances of hypothermia and frostbite.
Ice baths can be helpful, depending on your fitness level and goals. It is recommended that you check with your doctor before trying this or other methods for post-workout recovery.
References: “Effect of cold water immersion on postexercise parasympathetic reactivation,” M. Buchheit , J. J. Peiffer , C. R. Abbiss , P. B. Laursen, American Journal of Physiology
Originally posted 2013-10-02 16:38:00.