The Benefits of Ice Baths

The Benefits of Ice Baths

1. Reduces inflammation and swelling 

When you take an ice bath, the cold temperature narrows your blood vessels. This decreases blood flow to your muscles, which may reduce inflammation and swelling. And some research suggests that cold therapy may lower post-exercise inflammation better than other methods, like compression socks. 

2. Relieves sore muscles 

Stepping into a cold bath might help relieve sore muscles. Scientists aren't sure exactly how it works. But less inflammation and slower nerve signaling could mean less pain. Cold water could also lower your perception of pain or how much soreness you feel. 

3. Aids exercise recovery 

When you get out of an ice bath, your blood vessels dilate, or widen, which increases circulation. The nutrient-rich blood flow to your muscles may help remove metabolic waste that builds up during exercise. But research on ice baths as a tool for post workout recovery is limited and conflicting. 

• Some studies suggest that ice baths promote exercise recovery, but it’s unclear if the pros outweigh the potential cons. A 2021 review found that taking an icy dip reduces exercise-induced inflammation. But the researchers noted that ice baths can also hinder training adaptations that allow you to build muscle and improve your performance. This potential side effect may only apply to endurance and not to aerobic workouts, however. 

  One very small study found that ice baths are no more effective than active recovery. So low-intensity recovery workouts might be a better choice if you want to increase muscle mass or strength.

  4. Supports immunity 

  Some evidence indicates that ice baths support a healthy immune system. In a small study, people were exposed to bacteria to find out how their immune systems would respond. The participants who combined cold-water immersion, deep breathing, and meditation had fewer bacterial infection symptoms than those who did not. But it's difficult to draw conclusions from the study on how effective cold-water immersion is for your immune system in general, since it looked at several methods.

  5. Improves mental health 

  Ice baths may be good for your mental health, too. Scientists think that exposing your body to cold water triggers a stress response and activates the nervous system. These changes can improve your mood and help you adapt to stress over time.

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  Source: GoodRXHealth

   

   

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