Ice Bath Therapy 101: Benefits, Techniques, and Tips for Beginners

Recently, cold therapy has become more popular and one of the methods in cold therapy is ice bath therapy. Not a few sportsmen, popular people and those interested in their health have pointed to the magical ability of soda to diminish inflammation, speed up muscle repair and even fight depression. Below, first-time ice bath users will find all the information that they need to learn regarding the advantages of taking an ice bath, how to do it properly, and essential tips.

Ice bath therapy or cold water immersion therapy involve immersion of the entire body in cold water which is water that is at about 50 to 59 F (10 to 15 C) for a certain duration of time. This therapy has been in existence for several years and [Earlier records indicate that early Greek and Romans soaked in water to ease pain after strenuous exercises.

Benefits of Ice Bath Therapy

This kind of therapy is widely applied in order to enhance the rate of recovery after training or sport events. When you apply cold to the body, it is believed to cause constriction of blood vessels, which in turns limits the amount of blood flow to muscles thus minimizing inflammation and the consequent muscle soreness. A degree of vasodilation takes place and there is increased blood circulation and therefore supply of nutrients to the muscle tissues which enhances muscle recuperation and rebuilding.

Swellings are a normal part of your body’s immune reaction to injury or infection. The short-term process of inflammation is necessary for healing, whereas, the long-term process is also responsible for many diseases. Cold therapy has been proved to be effective in inflammation where production of molecules that cause inflammation is prevented thus helping to alleviate pain.

When the body is acclimated to cold environment, circulation enhances and blood flow to muscles effectively delivers oxygen and nutrients. The results can sometimes be an increase in sports productivity, as well as increased stamina and endurance. Also, as a cold treatment, cold water immersion has the pro ability of boosting the brown adipose tissues, which burns calories for weight loss.

Some of the clinical signs reported by the patient include regular intake of alcohol, poor appetite, and being a shift worker Recently published studies demonstrated that cold exposure may benefit mental health. Holding-ABA therapy seems to have a positive impact on symptoms of depression, anxiety, and PTSD by triggering the secretion of norepinephrine serotonin and dopamine in the body. In addition, cold water immersion stimulates the production of endorphin, which is natural pain killers and mood enhancers.

Very important issues to follow or avoid when it comes to ice bath therapy are highlighted below.

 

 

Bathtub, pool or even large inflating pool can be used for ice bath therapy to be given. Make sure no hazardous or dangerous object such as sharp objects or slippery surfaces are within range.

 

 

Add water to the bath tub such that the temperature of the water is 50-59°F (10-15°C). To create the ideal conditions, therefore, you can use ice or ice packs to reduce the water temperature. Use the ice progressively to get the best temperature: the amount of ice placed at one time can cause a temperature that is dangerous after prolonged exposure.

Ease into the cold; do not jump right in the pool – start with your feet and go deeper as you become a little more comfortable. This is because, when one gets into the bath water, the skin’s temperature changes immediately hence the body temperature should not change abruptly.

Anyone who is new to using ice should use it for a shorter time, say between 1 to 3 minutes and as the body acclimatizes, one can start using it for more extended periods. Limit the time of training to 15-20 minutes for best results to avoid overwhelming your pet’s brain.

There must be a conscious effort to remain relaxed and composed during an ice bath. Breathe slowly and deeply in order to make the heartbeat to return to normal and no hyperventilation.

Always remember to not live in the ice bath when you start feeling uncomfortable or in pains. After this you should feel a nice buzz and loose a few pounds, what you don’t want is to be absolutely sexually drained.

Following your ice bath take your time to warm up or dry off with a towel or take a shower to get the blood flowing and ease your body temperature up.

 

It is also important that one drink a lot of water before going for an ice bath and also after coming out of the bath.

Each individual possesses a different level of tolerances when it comes to colds. Do not rush and try to add time for the ice baths depending on how your body responds to it.

Always seek the approval of a physician before taking on ice bath therapy especially if you suffer from ailment that might be sensitive to cold such as low blood pressure, hypothyroidism or Raynaud’s syndrome.

Cold water immersion , more especially ice bath therapy is standard and has gained popularity in aiding recovery, inflammation, performance, and mental health. When correctly applied and when used in the correct manner, cold therapy is safe and helpful for novices and not dangerous at all. Beginners must get into ice baths slowly or incrementally add to time they spend in the ice bath, it is also important to listen to your body as many athletes and fitness browsers can attest to the benefits that come with taking ice baths.