Ice bath; also refer to as cryotherapy, is picking up pace as a trend that has found favor among sportspersons and fitness-conscious people. It has been found to posses lots of benefits including minimizing instance of inflammation and pain, enhanced healing period, and immune system strengthening. Nevertheless, given the fact that everyone now wants to try this therapy, many people begins to believe the myths around it. Here, exactly what you need to know about ice bath therapy that you didn’t know about the process tied to it and how you can safely apply this therapy into your training regimen.
What is Ice Bath Therapy?
Ice bath therapy is a process of immersing the whole body into the water that is between 50-59°F (10-15°C) for a few minutes up to an hour. Cold showering elicits different effects on the body; vasoconstriction, then vasodilation, and increased white blood cell formation. It is these kinds of responses that aids in better circulation and acting as an anti-inflammatory measure besides promoting on muscle repair.
Background and Source of Ice Bath Therapy
The application of cold temperature for this purpose has been regarded since pre-historic age and different civilizations like that of Greeks and Egyptians have also been known to use ice baths for healing and health purposes. The tradition of taking cold baths was revived in the nineteenth century when British and American physicians advised taking cold water immersion to treat ailments such as arthritis, gout, and hypertension. Today, athletes and practitioners of fitness care again started to see the positive effects of ice bath therapy and have included it on their multipurpose wellness regimen.
How Ice Bath Therapy Works
Ice bath therapy is effective for treatment of cold stress through activation of underlying physiological counter measures. If your body is very cold, it will induce a mechanism that results to constriction so as to more blood flow towards the organs since cold is bad for the body. When blood circulation in the organs and body tissues that are not so vital is impaired, the body comes up with its own healing mechanism which tends to minimize inflammation and swelling. It is also helpful in the increase of general blood flow and for the supplying of the body needful oxygen and nutrient delivery to the body cells.
Apart from said above, enhanced circulation can help to give more benefits such as befitting the pain and stiffness, promoting the post exercise or injury and also boosting the immune system through increased production of white blood cells. It also may have a positive impact on mental health since it may trigger the ions of dopamine and serotonin, the ‘feel good’ hormones.
Benefits of Ice Bath Therapy
1. Improved Recovery
Of all the positive impacts of ice bath therapy, the greatest is in helping athletes and individuals who exercise to recover from their exercises faster. Cold shock also helps to alleviate inflammation and ‘pulling’ sensations, as well as the overall healing rate, which regenerated muscles can recover quickly after an intensive training session or exercise.
2. Pain and Stiffness Relief
It is also recommended for all sorts of ailments that manifests symptoms including pain, inflammation, stiffness such as rheumatoid arthritis, fibromyalgia and chronic fatigue syndrome. Inflammation and pain are minimized since chilly environmental conditions are unfriendly with patient’s tissues depriving them of sensation but for pain.
3. Enhanced Immune Function
The physical application of cold water may serve to enhance the generation of white blood cells consequently improving the immune system. This improve immune system can assist in protective against diseases and disease causing organisms hence improving on total health.
4. Mental Health Benefits
Ice bath therapy may also be psychologically beneficial due to the activation of the release of the mood elevating hormones —endorphins and serotonin. It is also important to note that the high survival test can build personal character and satisfactory response to other areas of life.
Ice Bath Therapy or Cold Shock Therapy
Anyone considering undertaking the ice bath therapy must first seek help from his or her doctor due to medical complications that might arise. To ensure a safe and effective ice bath experience, follow these steps:
- Prepare the ice bath: Depending on the material, immerse the dangerous object in water of temperature ranging from 50-59°F (10-15°C) similar to a filled bathtub. This kind of temperature may beadjustedby using ice and cold water to the bath tub or using a cooler containing ice and cold water into which yousubmerge your body up to your neck.
- Wearing appropriate clothing: If you are not very comfortable with the idea you can put on warm water clothing like a wetsuit or rash guard to reduce of cold and insulate.
- Limit exposure: When you first start getting use to the cold, try to start with a lower length of time like 1-2 minutes. Most people should limit their times in the ice bath to 15-20 minutes though frequent practitioners may spend up to an hour in the tub.
- Warm up afterward: If you have taken a shower, then keep your body warm, make sure you use a towel or a blanket to dry yourself gently after your ice bath.
- Stay hydrated: Egyptian newcomers are encouraged to drink water before and after experiences in cold stressors like ice bath to maintain enough water in the body’s cells.
Risks and Precautions
Despite the many positive effects that go with ice bath therapy, one has to know some steps to avoid some dangers that come with it. These may include hypothermia, frost bite, heart complications and cold water crack shock. This type of cyclist should always wear proper protective gear when riding as well as consulting a doctor when he has some issues.
Lastly, it can be stated that cold water immersion therapy is one of the ancient techniques with a great history of usage to treat different ailments and assist in recovery and pain relieving process. Sportspeople, people recovering from injuries and illnesses, as well as even doctors have seen the possibilities of this cold water therapy. It is postulated that when the process is done thoroughly, following the necessary safety measures, and in a systematically slower manner, the ice bath therapy holds several vantages within the physical and the psychological domain.