The benefits of the ice bath after hard training

Taking an ice bath may seem painful, but some people think it's one of the easiest and fastest ways to soothe post-workout pain.

"Ice baths have been around for a while, and they're growing in popularity and popularity," says Nick Clayton, C.S.C.S, Program Manager at the National Strength and Conditioning Association. Although ice baths can relieve sore muscles, they are not suitable for everyone and may be counterproductive depending on your fitness goals.

What's an ice bath?

Also called cold water immersion, ice baths are a form of cryotherapy that requires sitting in cold water, ideally up to the chest, for 10 to 15 minutes. There is no need to freeze to get the full benefit – anywhere between 50 and 59 degrees Fahrenheit works. Just be prepared that it is not exactly pleasant.

"The first time you enter, it takes your breath away. It's quite an experience, but after 5 to 10 minutes it becomes easier, especially if you breathe and relax, "says Clayton. "The first few times, it's very uncomfortable and painful, but you develop a tolerance."

Mike Reinold, D.P.T., C.S.C.S., physical therapist and former chief sports coach for the Boston Red Sox, says he's recommending this method to all athletes.

"Ice baths help people move and feel better, which can help them get better," he said.

How do ice baths work?

Ice baths reduce inflammation and improve recovery by changing the way blood and other fluids circulate in your body. When sitting in cold water, your blood vessels contract; when you go out, they dilate (or open). This process helps eliminate metabolic waste after training, Clayton says. This is especially true with the lymph, a clear fluid of white blood cells and fluid from your intestines, he explains.

While your heart constantly circulates blood in your body, your lymph nodes do not have a pump. Ice baths contract and open the vessels manually, helping the stagnant fluids in your lymph nodes to move throughout your body. Increasing blood flow also floods your cells with nutrients and oxygen to theoretically help your body recover, Clayton adds.

In addition, Reinold and Clayton believe that ice baths prepare you for other difficult conditions.

"On a mental level, you challenge your body by exposing yourself to different stresses and stimuli, which makes you more resilient and prepares you for different challenges in the future," says Clayton.

What is contrast therapy?

Contrast water therapy is an alternative to cryotherapy that alternates cold and hot water baths. Research suggests that this product is as effective as ice baths to temporarily relieve pain.

"We do contrast therapy because people like it," says Reinold. When you're in an ice bath and you jump into a hot tub, your whole body vibrates for 30 seconds, so you realize you're getting something with it. "

Do ice baths reduce inflammation?

Some research suggests that ice baths can reduce pain after training. A meta-analysis of 99 studies conducted in 2018 examined the effectiveness of several recovery methods – including contrast-water therapy, massage, and ice baths – to reduce muscle soreness. delayed onset, perceived fatigue, muscle damage and inflammation after exercise. He found that ice baths and massages were the most effective ways to reduce inflammation. In addition, massages were the best for reducing muscle pain and fatigue.

Clayton notes that research on ice baths is mixed. A small study conducted in 2017 found that ice baths were no more effective than active recovery in reducing inflammation and recovery time. And a 2012 study of 17 studies found that ice baths were not more effective than active recovery to reduce muscle pain.

Plus, ice baths can hinder your muscle gain, says Clayton. A pair of small studies in 2015 found that men who used cold water therapy as opposed to active recovery had lower long-term muscle strength gains at workout.

"The damage after a training session tells the body to further develop this area. When you remove that signal, you no longer get that boost for growth, "says Clayton. "Even if you reduce inflammation, it may not have a positive effect on your workouts."

Can ice baths improve sports performance?

The ice baths after the match will not make you a better athlete. "If you work and jump in an ice bath, your performance will not be better tomorrow," says Clayton. "You will feel better, but it's more perceived than anything else."

That said, ice baths have a positive effect on the central nervous system, which helps you sleep and feel better. This, in turn, can improve your reaction time and explosiveness in future training.

One caveat: Ice baths can improve performance if you take one before work on a hot and humid day.

"If you're competing in a cross-country race in Florida, it's been proven that pre-race icing reduces the effects of heat and moisture and improves your performance," says Clayton.

Just jump into an ice bucket just before a race or match for about 20 minutes to lower your body temperature by a few degrees.

When should you take an ice bath?

So far, no period has been shown to be the most effective. However, Clayton says that the sooner you can slip into the ice after a workout or an intense match, the better. "If you work and wait an hour, many of these healing processes are already happening, so they will have a different effect," he says.

How long do the athletes stay in ice baths?

A 2016 meta-analysis of ice bathing studies found that athletes had the best results after being soaked in a water temperature of 10 to 15 ° C (10 to 15 ° C). for 10 to 15 minutes.

If you try this at home, be sure to check the temperature of the tub using a thermometer. Although you can simply chill your legs or arms, it is best to dive your entire body so that more vessels contract to evacuate larger amounts of metabolic waste.

Are there any risks of taking an ice bath?

Clayton says that people with high blood pressure or cardiovascular disease should first consult their doctor. Hypothermia is also a potential risk if you sit too long.

What is the best way to recover after a really hard workout?

Ice baths are not necessary, but they can help you recover a little faster. If you have access to a cold bath (and you really enjoy the experience), go ahead and let yourself soak a few times a week. When he was working as a trainer, Clayton used the cold bath and hot tub in his gym once a week after yoga.

"It was good and I slept like a baby that night," he says. "But if you do it every time after your workout, you will not maximize the benefits of your workout."

Otherwise, there are more pleasurable ways to speed up recovery, such as massages, which according to Reinold are the most effective method.

If you can not use regular massages, active recovery (light stretching, foam movements or dynamic exercises like yoga) is as effective as ice baths.

But the best way to recover is undoubtedly the easiest: eat well and sleep well.

Reconstitution of lost nutrients will counteract the stressed "fight or flight" reaction that occurs naturally after intensive training.

"The sooner you get to a more relaxed parasympathetic state, the better for your recovery," says Clayton.