Introduction
The soreness that occurs after uncommon exercises or step-up workouts is said to delay the onset of muscle soreness (DOMS). The soreness usually peaks between 24 and 48 hours after the workout. Sports persons usually get into big tubs of icy cold water after a big game, this is called cold water immersion or cold therapy. Taking ice baths has become a practice for sports people after physical activities. It is also taken after hard workouts by fitness persons. The ice baths reduce soreness of the muscles by about 20 percent. Though the cold immersion technique is very effective for muscle soreness, there is a lack of proving its safety methods.
What Is an Ice Bath?
An ice bath is what the word says that is taking a tub bath in icy water or frigid water. It is not like a long bath a person takes for self-care. An ice bath is a quick dip of a person in a tub of cold water filled with ice cubes. Cold therapy is also done in smaller parts of the body like the elbow alone by taking cold water with ice cubes in a small container.
The cold water in the tub should not be colder than 53 degrees Fahrenheit which is 11.6 degrees Celsius. If a person takes an ice bath for the first time it is safer to start it much warm water like about 68 degrees Fahrenheit (20 degrees Celsius).
What Are the Contraindications to Taking Ice Baths?
Before taking ice baths a person needs to know whether it is safe for them. So, consulting a doctor before taking ice baths will help a person with some medical conditions to prevent them from the dangerous effects caused by ice baths. The medical conditions where the person is contraindicated to take ice baths are
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High blood pressure.
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Diabetes mellitus.
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Chronic heart diseases.
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Persons with poor blood circulation.
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Peripheral neuropathy.
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Cold agglutinin disease.
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Venous stasis.
Consulting a doctor regarding ice baths may also help the person to find out whether they are dealing with any underlying conditions. Ice baths heal aches, and pains due to muscle soreness but not the aches and pains of fractures, ligament sprains, or other injuries. So before icing into a bathtub a person should ensure there are no bone fractures, tendon tears, or any other injury.
What Are the Benefits of Taking an Ice Bath?
As long as a person is in good health without any underlying medical conditions, ice baths can relieve sore muscles for such a person. It has been studied that some people get great relief from ice baths. Patients get mental, physical, and functional benefits from cold immersion or cold therapy.
The benefits of taking an ice bath are:
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Eases Muscle Soreness and Aching: After hard workouts and sports activities taking an ice bath makes a person feel good. The cold water and ice cubes constrict the blood vessels resulting in slow blood flow which eases the swelling and soreness felt in the muscles. People taking ice baths should make sure that the ice bath eases only the sore muscles, not the pain. So the pain should not be covered with cold compression which may result in some effects.
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Reduce Core Body Temperature: Ice baths help in reducing the body temperature that causes the body to fire up after hard workouts. This ice bath flashes down the body temperature when the person dips immediately into the icy cold bathtub. A person should not be in an ice bathtub for too long which reversely lowers the body temperature that may cause some risks.
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Helps in Mind Relaxation: ice baths relax the person's mind by easing their soreness. The person may feel relaxed and better from less fatigue in the ice bathtub.
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Helps in Better Sleep: As there will be less fatigue due to the ease of muscle soreness, people may sleep better without much fatigue. Thus an icy bath improves the quality of sleep.
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Reduces Inflammation: Cold therapy or cold compression constricts the blood vessels, these blood vessels constriction reduces the inflammation of the swelling areas. Patients with swelling and inflammation get great relief by dipping into the icy bathtub.
How Long Should a Person Be in an Ice Bath?
It is safe and better if a person takes an ice bath from about 5 minutes to a maximum of 10 minutes. At the start, the time should be less as the person should start with 5 minutes and then observe if they could tolerate more than that. The temperature of the cold water should also be a little warmer than the indicated temperature. The person should start slow and go slow regarding the ice baths.
What Are the Side Effects and Risks of Taking Ice Baths?
The commonly observed side effect of taking an ice bath is feeling very cold when dipped in a tub of cold water and ice cubes. Apart from these common side effects it causes risk in patients with cardiovascular diseases and high blood pressure, as the cold water and ice cubes constrict the blood vessels, the blood flow in the vessels gets slow which may cause cardiac arrest or stroke.
The other side effect is hypothermia (a condition where the body temperature lowers due to prolonged exposure to very cold temperatures). It is caused by a long stay in the ice bathtub. Persons with type 1 and type 2 diabetes mellitus are also at risk because of their inability to maintain core temperature when there is a change in extremely cold temperature.
Conclusion
Although an ice bath has more benefits, it also has risks equal to the benefits. So before taking the ice bath to enjoy its benefits, a person should consult a doctor and get aware of the risks and side effects that result in a peaceful icy bath. A person who is normal without any medical conditions can enjoy the ice bath for their relaxation and ease sore muscles.
