The chill factor: looking at the benefits of ice baths
The chill factor: looking at the benefits of ice baths
FUELED by social media and celebrities promoting their use for various health benefits, ice baths have gained significant popularity.
Caxton Local Media reached out to Kearsney College's strength and conditioning coach Dani Cairns who explained what an ice bath is, who can have it, its benefits and risks.
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What is an ice bath and who can have it?
Cairns said 'Cryotherapy', meaning 'cold therapy', involves methods of using cold water as a means of assisting the body to recover, especially after exercise. The most common method is 'cold water immersion', often in the form of what is known as 'ice bathing'.
Is it only for the athlete?
Cairns mentioned that ice baths are not only for athletes: 'However, the benefits of cold-water therapy are also closely related to improved muscle recovery, a decrease in muscle soreness, swelling and inflammation, which athletes often experience after intense training or exercise.'
He said other benefits include improved mental health through the release of endorphins, improved immune function and stress adaptation.
How can athletes benefit from an ice bath?
The sudden change in temperature when one enters a cold body of water causes blood vessel constriction, often known as 'vasoconstriction'.
According to Cairns, this immediate constriction limits swelling and inflammation in the muscles after training. Furthermore, when one exits the ice bath, the blood vessels suddenly dilate, which increases the oxygenated blood flow, assisting in muscle fibre repair. Cold water exposure also impacts the endocrine system, by activating the nervous system, and stimulating the release of hormones to combat pain and stress in the body.'
How often can one have an ice bath and for how long?
The strength and conditioning coach said one can take an ice bath after every training session if they wish.
It is advisable that one takes an ice bath within the first two hours of training for the best benefits. Ensuring a water temperature between 10-15 degrees Celsius, for five to 15 minutes, depending on your adaptation to cold-water therapy, has been proven optimal to maximise benefits.
Are there any risks or precautions that one can take?
– Exceeding the recommended time frame (> 15 minutes), could lead to hypothermia
– Cardiovascular strain can be caused by the sudden temperature shock
– Nerve damage, often identified by prolonged numbness or tingling in extremities
Also read: No time to work out? Micro workouts fit fitness into your daily routine
He advised people to exit the ice bath when one experiences dizziness, light-headedness, confusion, extreme breathing difficulty, prolonged numbness in extremities, extreme pain or discomfort.
Tips on how to tackle an ice bath…
Cairns advised people to gradually increase tolerance by starting with three minutes and slowly building up to 10 minutes or longer
'Familiarise yourself with cold water immersion by taking a simple cold shower daily. Start by getting in slowly.'
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