You’ve probably heard of some professional athletes who take an ice bath after a tough competition or intense workout to boost recovery. But does an ice bath for muscle soreness really help or how can this method, called cold water therapy, contribute best to speeding up your recovery and is it suitable for your goals?
What is a cold bath after workout?
A cold bath after workout is a popular method within sports therapy, both among professional athletes and amateurs. Also known as ice plunge or taking an ice bath, this method involves stepping into a tub of ice water with a temperature between 0 and 15 degrees Celsius.
The duration of taking an ice bath depends on the temperature of the ice bath. Athletes usually take up to 15 minutes to sit in the bath after a competition or an intense training session, with the goal of speeding up their recovery.
There is currently still a lot of research being done on the benefits of taking cold bath after workout. If you are unsure about taking an ice bath, it is wise to consult a cold water therapy professional or sports doctor before using this method to achieve your goals. In this blog, we describe the benefits of an ice bath and answer the question: Does an ice bath help with muscle pain ?
What are the potential benefits of taking an cold bath after workout?
1. Speeds up the cooling of the body
If you exercise in high temperatures or if you get very hot during exercise and have been sweating a lot, an ice bath can help cool down your body quickly after a workout. However, it is important to consider your training goal. For example, an ice bath can be very good after a cardio workout, but we do not recommend an ice bath if you are training for strength and focusing on muscle growth.
2. Promote muscle recovery
An ice bath can help repair muscles by reducing inflammation and swelling. When the body is exposed to cold temperatures, blood vessels constrict, limiting blood flow to the muscles. After getting out of the ice bath, the blood vessels widen again, allowing more blood and oxygen to flow to the muscles, which will boosts muscle recovery.
3. Improved sleep quality
Exposure to cold temperatures can have a relaxing effect on the body and mind, which can make it easier to fall asleep and stay asleep longer. In addition, taking an ice bath after an intense workout can help relax muscles, which can contribute to an improved quality of sleep.
4. Boost immune system
If you take an ice bath or cold shower and you experience extremely low temperatures, it can strengthen your immune system. This occurs because your body can produce more white blood cells which increases resistance. You can already achieve this by taking cold showers daily. Research from the AMC has shown that taking a cold plunge or cold shower leads to 29% less absence due to illness.
5. Decrease stress or tension
Taking an ice bath can stimulate the production of stress hormones and dopamine, which makes people feel more awake and “high” after a cold bath. Also, an ice bath can also help activate a part in the nervous system that allows your body to calm down after a stressful event.
6. Improved overall well-being
An ice bath can make you mentally stronger. This is because it strengthens your willpower and self-awareness. Challenging yourself to take an ice bath every day and eventually doing so will give you a huge boost in your daily life. In fact, cold gives you a huge mental boost. After a cold bath, you feel like you can take on the whole world.
Are ice baths good for muscle recovery?
Muscle pain can be caused by a variety of factors, such as muscle overuse, injury or inflammation. It can affect everyone from professional athletes to people just starting out in sports. There are a number of studies that have shown that ice baths offer health benefits on multiple levels. These have also shown that taking an ice bath can be beneficial in reducing muscle soreness.
So while an ice bath can help reduce muscle soreness, it is important to do different types of workouts to help your recovery. Other treatments such as stretching, massage and rest are also important in treating muscle soreness. It is also important to remember that before taking an ice bath, you should inform yourself properly.
For example, you can read our E-book that clearly explains how to get started with cold water therapy or you can consult a health professional.
Cold bath after workout for sporters
Professional athletes do not always have the opportunity at their training center to take a cold bath. In addition, many people also train at home. Tactiv Recovery has developed an ice bath suitable for any level of athlete, whether at home or in a training center. The ice bath is easy to move and ideal for cold water therapy. Whether you do top sports or are an enthusiastic home athlete.
Are you looking for an ice bath?
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