Ice Bath

Hopping in an ice cold bath after a workout or competition can be very intimidating. Just the very thought of having the hot water run out during a shower is painful. Now think about hoping in a tub of water that is 12 to 15 degrees Celsius, maybe even colder. Talk about pain! But does it really help?

In theory, it is believed that ice baths allow athletes to recover more quickly after a workout or competition. This is because during a workout microtrauma occurs to the muscle fibers. This microtrauma is a good thing because it stimulates the growth of new muscle and strengthens it. However, the downside to microtrauma is the delayed onset muscle soreness (DOMS). This is the soreness that occurs anywhere between 24 – 72 hours after exercise.

Ice baths are thought to provide the following benefits:

- constrict blood vessels which helps flush out waste products (lactic acid) from the affected tissues

- slow down the physiological processes in the area

- reduces swelling and tissue breakdown

Most athletes and trainers that use ice tubs recommend being immersed for 5 – 15 minutes. After the ice bath it is a good idea to fully warm up in order to stimulate blood flow to the muscles. This helps with the healing process.

But, once again, this is all theory.

A study was published in the International Journal of Sports Medicine in July 2008 where cyclists were put through intense daily training routines. They were divided into four groups for post-workout recovery:

- cold bath (15 degrees Celsius) for 14 minutes

- warm bath (38 degrees Celsius) for 14 minutes

- alternating between cold and warm baths every minute for 14 minutes

- complete rest for 14 minutes

The cyclists that immersed themselves in the cold bath and alternating baths had their performance increase and shorter recovery times.

There have also been studies performed where there has been little to no difference in recovery post-exercise. For example, a study published in the British Journal of Sports Medicine. In this study they tested 40 untrained individuals who performed loading exercises with their non-dominant leg. They were either immersed in cold water (5 degrees Celsius) or warm water (24 degrees Celsius) after the exercise. There were no significant changes in pain, swelling, tenderness, strength, or serum creatine kinase.

A lot of the research is not overly convincing as to an ice bath’s true success. Professionals basically go by how they feel the day after the ice bath. If there is a positive result they say keep on doing it.