The Water’s Just Right

Cold water immersion for recovery

Whether ice tubs are a go-to recovery modality or they are the bane of your existence, they are almost ubiquitous across all athletics. Cold water immersion is a time-tested method of relieving aches and pains, decreasing inflammatory responses, and getting athletes back to their 100% and ready to compete. What follows are some key factors as to why cold water immersion therapy helps athletes stay ready to perform, and how to prepare a proper ice bath.

Recovery & Relief:

As stated above cold water immersion is well known for its ability to relieve aches and pains. It does this through vasoconstriction (constricting blood vessels), slowing down blood flow, and flushing the blood out of the iced area. This has the potential to reduce swelling in affected areas. Ice baths also allow for pain relief and management by numbing nerve sensitivity in injured areas.

Mental Performance:

Cold tubs aid in mental performance through their effect on hormones in the body, increasing alertness, and providing training in mental resilience. Cold exposure is associated with the release of endorphins and other mood-enhancing chemicals. Specifically reducing cortisol levels (stress) and increasing testosterone levels.

Impact on Body Systems:

The flip side of vasoconstriction is vasodilation (widening of blood vessels). This rebound effect in the circulatory system promotes waste removal and ushers in nutrients to aid in recovery.

The immune system has been shown to increase the production of white blood cells after cold exposure. White blood cells help fight off infection, making us more resilient to illness.

How Should the Tub Look and Feel?

Generally speaking, ice baths need to be around 60 degrees Fahrenheit (15 Celsius) to start providing therapeutic benefits. While the typical ice bath ranges from 50–60 degrees Fahrenheit, more experienced tubbers can dip down in the 40–50 range as their tolerance for cold increases. The amount of ice differs wildly based on the time of year, where it’s done, and in what type/size of tub.

Ice baths can get too cold! Risks for hypothermia, frostbite, or other cold-related injuries are possible if safety precautions are not followed. If you don’t have a thermometer for the tub, a good rule of thumb is to listen to your body. The water needs to be uncomfortable but tolerable. Benefits start to occur within 2 minutes of immersion, and the entire bath should not last longer than 10 minutes.