Ice Bath – Why?
The Extensive Benefits of Cold-Water Immersion
It may be interesting to know that cold water therapy has been used as far back as by the ancient Egyptians. Hippocrates is considered the father of cryotherapy (cold therapy) as he used snow and ice to combat pain and tissue inflammation.
Ice baths or cold-water immersion (CWI) have been a very popular tool for athletes to improve recovery. However, it is also becoming more popular amongst the wider population due to some recent studies showing many other health benefits, such as reduced stress, reduced anxiety, improved immune system, increased metabolism and improved mental health.
Some of us plunge into a frozen lake, cold ocean, bathtub, inflatable baths or even a wheelie bin to get the benefits of CWI. Athletes tend to do the ice baths during intense period of training or after a race when they feel extra tiered to improved recovery and reduce the delayed onset of muscle soreness (DOMS). Sometimes the water immersion therapy is a mixture of CWI and warm water immersion.
Benefits of Cold-Water Immersion for the Athlete:
Faster Recovery By:
- Reduction in pain: by decreased nerve conduction and reduced nociceptor communication with sympathetic nervous system
- Reduction in Oedema (tissue swelling)
- Reduction in tissue inflammation: through a combination of reduced exercise induced oedema, reduced white blood cell access and reduced nociceptor sensitisation
- Improved pain tolerance: which can also lead to improved performance
- Reduced circulation during CWI: which reduced inflammation and tissue swelling
- Improve mood and mental health
- Improved circulation: CWI stimulates blood flow to our vital organs
- Reduced muscle spasm/cramps
Cold water immersion has been used for general health benefits for a very long time. In many countries, winter swimming, has been very popular for hundreds of years and is a very old tradition. It was often performed to promote strength, fortitude and courage seen as having benefits for both the body and soul.
General Health Benefits
- Improve Immune System: by an increase in white blood cell production
- Improved Blood Circulation
- Increased resilience to Stress: regular exposure to CWI may improve the body’s ability to deal with stress, a process called hormesis.
- Increased in certain Hormones: adrenalin, noradrenalin, serotonin, cortisol, beta- endorphins and dopamine. Having multiple benefits.
- Reduced Chronic pain: such as fibromyalgia and arthritis
- Dopamine: help in reducing pain
- Noradrenalin increases in the first few minutes during CWI and reduces joint and muscle pain
- Reduces anxiety and depression
- Beta-endorphines are also called our ‘natural happy hormones and natural painkillers
- Increased Metabolism
- Your metabolism is boosted by the cold exposure resulting in raised metabolic rate, increased energy expenditure, reduced blood sugar and an overall improved metabolic health
Tips for Cold Water Immersion?
- Ideal Water Temperature: 11°C
- Recommended temperature varies between research, ranging between 8-15deg celcius, mean of 11deg celcius (4).
- Time/Duration of CWI: 11-15min
- research has no overall agreement on the duration of CWI for optimal outcome as it ranges from 1-15min. However, a recent systemic review suggests that CWI durations of between 11-15min provides the best results.
- Depth: the deeper the immersion the more beneficial as studies suggest that hydrostatic pressure is important. But head ABOVE water.
Tips on How to Tolerate Cold Water Immersion Better
If you have tried ice-baths I am sure you would agree that it is not always the most comfortable experience. You may be watching the clock to count down the minutes and the pain in your feet or hands may force you to get out of the bath.
So, what can help?
Controlled Breathing
- Because of the shock your body experience when you step into the ice-bath you will naturally start to take shallow, rapid breaths.
- So, slow and deeper breaths is the goal.
Example: ‘breathe in for 7 seconds, hold for 2seconds, breathe out for 7 seconds’
Protect your feet and hands
Some people struggle with the CWI due to intense pain in their feet and hands. This is not unusual as the skin on the feet is much more sensitive.
- Keep feet and hands out of the Ice-bath if possible. This does not compromise the overall benefit of the CWI.
- Cover your feet and hands with Neoprene sock and gloves. Especially if swimming in the lake or ocean.
Conclusion
Even though more research is needed to look into the specific and wider benefits of Cold-Water Immersion I think we can clearly see that there is already some strong data suggesting that having regular exposure to ice-baths or cold-water therapy has many sport specific benefits but it also got some promising advantages for our general health!
