Why do athletes take ice baths?
After a workout, you might be tempted to rest, and taking a cold bath is probably one of the last things you'd think about.
However, scientific research shows that exposure to cold after exercise considerably reduces muscle aches and promotes a faster return to a good level of performance. Cold therapy also reduces inflammation and boosts metabolism.
The benefits of ice baths are multiple:
- Reduced muscle soreness: Ice baths contract blood vessels to eliminate waste products, including lactic acid.
- Metabolism stimulation: the body generates heat by increasing metabolism when exposed to cold.
- Mood improvement: exposure to cold stimulates an increase in adrenaline and epinephrine, thus promoting the release of dopamine which provides a feeling of well-being.
Taking an ice bath is simple, but the plunge can be difficult. If you don't have a bathtub at home, you can opt for a barrel or cold bath installed in your garden, garage or outdoor space. There are affordable options, such as Icepiration baths.
To take an ice bath at home:
- Fill your bathtub with cold water (about halfway).
- Add 1 to 2 bags of ice to the water.
- Wait 5 to 10 minutes for the ice to cool the water further.
- Soak in the bath for 1-2 minutes for optimal results. Do not exceed 15 minutes to avoid the risk of hypothermia and frostbite. If you can only last 2 minutes at first, that's a good start; you can gradually increase the duration.
If you don't have ice, you can ask for it for free at fish stores in large supermarkets: they have ice machines, making clean, free ice in large quantities.
Ice baths are a fantastic tool for athletes as they help improve recovery, reduce muscle soreness and improve performance. Some athletes prefer to take an ice bath a few hours after training, rather than directly afterwards, to avoid inhibiting muscle mass and strength.
In summary, cold therapy, including ice baths, is beneficial for athletes and can be a great tool to promote recovery and reduce inflammation.
