Cold-water immersion, often called an ice bath, is a recovery technique where you submerge yourself in cold water—typically between 50°F and 59°F—for 10 to 15 minutes after intense exercise. From professional athletes like LeBron James to pop icons like Lady Gaga, it seems everyone is diving into the ice bath trend. Cryotherapy centers have even popped up in cities nationwide, offering a new spin on cold therapy.
But is this chilly recovery method suitable for weekend warriors and casual runners, or is it best left to the pros?
Evan Werk, MD, a sports medicine physician with Banner – University Medicine, said the answer depends. “Cold baths have definitely gained popularity, but the method isn’t without controversy,” Dr. Werk said. “They can soothe sore muscles, but more research is needed before we can make firm conclusions.”
If you’re curious about whether ice baths might help your post-exercise recovery, here’s a look at the potential benefits and drawbacks to help you decide.
The potential benefits of ice baths
Reduces inflammation and swelling
When you sit in cold water, your blood vessels constrict. This process, called vasoconstriction, is thought to reduce post-workout inflammation and swelling, which can cause pain and muscle damage.
Soothes sore muscles
Preliminary research suggests cold-water immersion can reduce delayed onset muscle soreness (DOMS) compared to rest alone. The cold may act as a natural pain reliever by numbing sore areas.
May enhance athletic performance
While the evidence is mixed, some athletes use ice baths hoping to boost performance. Limited studies suggest cold therapy may improve sprint speed and muscle strength. However, factors like water temperature, immersion time, nutrition and hydration likely influence results.
Possible drawbacks of ice baths
Risk of hypothermia or frostbite
Prolonged exposure to freezing water can be harmful. Staying in an ice bath for longer than 15 minutes may increase the risk of hypothermia. Pay attention to how your body reacts. If you feel excessively tired or notice skin discoloration, get out immediately.
Painful experience
The initial shock of cold water can be intense, making ice baths challenging for some. If the pain doesn’t subside after a couple of minutes, add warm water or exit the bath.
Potential heart risks
Individuals with cardiovascular conditions or high blood pressure should consult their doctor before trying cold-water immersion. The sudden drop in temperature can strain the heart.
“Since there isn’t a definitive yes or no answer about ice baths, the best way to decide if they’re right for you is to try them,” Dr. Werk said. “If they don’t work for you, don’t worry—there are plenty of scientifically proven recovery methods that can help.”
Tips for safely trying ice baths at home
If you want to experiment with ice baths, follow these safety guidelines from Dr. Werk:
- Limit exposure: Keep your time in the tub to 10–15 minutes.
- Don’t go it alone: Have someone nearby the first few times you try it.
- Know your body: If you’re sensitive to cold or have a cardiovascular condition, consult your doctor first.
- Wear clothes: This can help protect sensitive areas of your body.
- Start slow: Begin by submerging only the lower half of your body before trying full-body immersion.
Alternatives to ice baths
If ice baths aren’t your thing, don’t fret. Other effective recovery methods include:
- Active recovery: Low-intensity activities like walking or yoga can help ease muscle soreness.
- Stretching: Dynamic and static stretches can promote flexibility and relieve tension.
- Foam rolling: Self-myofascial release can improve circulation and reduce muscle tightness.
- Hydration and nutrition: Replenish lost fluids and fuel your body with a protein-rich meal after exercise.
Is cold therapy right for you?
Cold-water immersion can be a refreshing and potentially beneficial recovery method for some. However, it’s not the only option, and its effectiveness may vary depending on your fitness goals, health status and tolerance for the cold.
If you’re considering trying ice baths or have questions about other recovery methods, schedule an appointment with a Banner Health expert to learn what’s best for your body and your routine.
Recommended reading
- Benefits of Ashwagandha: A Natural Boost for Athletes and Sports Enthusiasts
- Do I Need Ice or Heat to Treat Aches and Pains?
- 5 Tools to Relieve Muscle Soreness at Home
