AFTER EXERCISE – DOES AN ICE WATER BATH SPEED RECOVERY?
Yes, according to a new review article in The Cochrane Library, Cold Water Immersion (CWI) can help reduce muscle soreness between 15 and 20 percent in the 24 to 96 hours after an intense sweat session. Researchers compared CWI after exercise with other common ways people deal with muscle soreness, such as passive recovery (basically doing nothing), active recovery (jogging at a slow speed for a short period), or compression (wearing wraps or tight clothes such as compression socks). Compared to doing nothing, taking a dip in a freezing cold bath had a significant effect on reducing muscle soreness
THE LOGIC – The muscle damage (micro trauma) post intense exercise is a good thing, but it also produces muscle soreness, and can interfere with subsequent training. Ice baths cause blood vessels to constrict, forcing waste products (Lactic acid) out of the affected area. It’s almost like wringing out a sponge. Then, when the area warms up again, new blood rushes in to help the healing process.
If you are going to try cool or cold water immersion after exercise, don’t overdo it. Ten minutes immersed in 50-60 degree Fahrenheit water should be enough time to get the benefit.
Ice Bath Dos and Donts
- DO: Be conservative with water temperature as you get started. Most rehabilitation specialists recommend a water temperature between 54-60 degrees Fahrenheit. Consider starting a bit higher and inch this downward a degree or two each exposure.
- DO: Recognize that each individual will have his or her own cold threshold. Play within your personal comfort zone, and consider investing in booties (toe warmers made of wetsuit material) as your toes are likely the most sensitive body part to be submerged.
- DON’T: Overexpose! At the recommended temperature range above, 6-8 minutes should be sufficient. Unless supervised or you have history with ice baths, do not exceed 10 minutes.
- DON’T: Assume colder is better. Spending a prolonged period of time in water colder than 54 degrees could be dangerous.
- DO: Be aware that moving water is colder water. Much like the wind chill created when you ride, if there are jets in your ice bath and the water that is warmed at the skin’s surface gets pushed away, the resulting impact of the water will be cooler than measured by the thermometer.
- DON’T: Assume 54-60 degrees or bust. Cool water (say, 60-75 degrees) can still be beneficial — as can active recovery (very light exercise to facilitate blood flow to musculature)
- DO: Seek to simplify. Building a personal ice bath daily can be a daunting task. Look for a gym that has a cold plunge, or if you live close to a river, lake or the ocean, keep tabs on the current water temperature.
- DON’T: Rush to take a warm shower immediately after the ice bath. The residual cooling effect and gradual warming are ideal. Consider initial warming options of a sweatshirt, blanket and/or warm drink… but DO take the shower if you are unable to warm yourself.