The Benefits of Ice Baths

For the final week of our TOGETHER WE ROCK BOOTCAMP, the participants ditched the dumbbells and body weights in favour of deep breaths and ice baths.

Ice baths have long been used as a natural remedy for muscle recovery and rejuvenation. From professional athletes seeking accelerated healing to wellness enthusiasts looking for a refreshing experience, ice baths have gained popularity as a holistic practice with a range of potential benefits.

We asked Recovery Labs, who provided our ice baths in Towsnville and Gold Coast Bootcamp Locations, to give us some insight into the benefits of Ice Baths and this is what they said.

What are the potential benefits of taking ice baths?

Ice baths can improve sleep, increase your metabolism, increase and build resilience as well as uplifting your mood and mental state. This is in addition to speeding up your recovery from general training.

How long should you spend in an ice bath? 

The duration of time spent in an ice bath can vary depending on several factors, including personal preference, tolerance to cold, and the purpose of the ice bath. Current research indicates that a cumulative time of 10-20 mins of full cold water immersion across a 7 day period is an ideal amount of time to reap the benefits of the ice bath.

How can ice baths help with post-exercise recovery? 

Vasoconstriction caused by immersion in cold water helps to move fluids including blood, lactic acid and swelling out of the exposed muscles back to the heart where it is then processed and moved back through the body. This helps accelerate recovery, improve circulation and ease Delayed Onset Muscle Soreness (DOMS).

How often should someone participate in ice baths to see the benefits? 

There are no issues with completing ice baths daily and by accumulating 10-20 minutes of cold water therapy a week you can spread your sessions out throughout the week or in 2-3 sessions. 

It's important to note that while ice baths can be beneficial for many individuals, they may not be suitable for everyone. Some people may find the cold temperatures uncomfortable or have certain medical conditions that require caution. It's always advisable to consult with a healthcare professional or a qualified trainer to ensure that ice baths are appropriate for your specific needs and circumstances.

How do ice baths compare to other recovery methods such as massage or stretching?

Recovery should be approached from a holistic point of view. Stretching, massage and ice bath can definitely co-exist in one's recovery regime. This approach would definitely yield the best benefits for all members of the community.  

Can ice baths be beneficial for non-athletes and individuals with chronic pain or inflammation? 

Definitely, ice baths are beneficial to all ages and to those that are self described “non-athletes.” Everyone needs recovery from something and the mind should be treated the same as the body in terms of recovery. Ice bath can be a challenge to anyone and once attempted and conquered to body and mind will crave the feeling and its benefits.