It’s not unusual to witness weekend warriors, fitness buffs and athletes diving into an ice bath, following exercise or some rigorous physical activity. After a strenuous workout or competition, the practice of taking a dip in ice-cold water (50-59°F), also known as cold water immersion (CWI) or cryotherapy, for 10 to 15 minutes — is thought to help alleviate soreness and inflammation in the muscles. Ice baths are gaining popularity among people as they offer various health benefits as well. Let’s take a look at the benefits of taking an ice bath.
Reduces muscle pain: The main reason many people take ice baths is because it relieves muscle pain. It helps the body recover quickly after intense physical activity. Cold temperatures constrict blood vessels, reducing swelling and muscle pain. Athletes often take this ice bath after training.
Accelerates muscle recovery: Ice baths improve the healing process by reducing muscle pain and inflammation. When we expose ourselves to cold temperatures, waste products are flushed out to reverse muscle growth, prompting faster recovery.
Pain relief: By freezing the nearby nerves, ice baths offer momentary respite from pain and suffering. It is helpful for those who could experience inflammatory-related chronic pain.
Improved blood flow: Cold temperatures initially constrict blood vessels and increase blood flow. It improves nutrient and oxygen availability to muscles and tissues.
Reducing fatigue: Ice baths play an important role in reducing exercise-induced fatigue. It stimulates the central nervous system and improves neuromuscular function.
Mood enhancement: Our bodies naturally release endorphins, which are happy hormones, when we are exposed to chilly temperatures. Our mood is lifted by this. Thus, ice baths are seen to be a nearly natural way to reduce stress.
Deal with inflammation: Our bodies naturally react to any harm to our muscles by causing inflammation. However, a high level of inflammation can impede the healing process. We experience less swelling when we take ice baths.
Our bodies experience stress when we are exposed to cold temperatures for extended periods of time. This raises the possibility of hypothermia and has an impact on our cardiovascular system. Thus, it’s crucial to use caution when deciding how long to soak in an ice bath and at what temperature.
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