Are Ice Baths Helpful for Athletes?
by Melinda Burris

The practice of ice bathing, also known as therapeutic hypothermia, is believed to go back thousands of years to the ancient Greeks. Ice baths have long been a go-to treatment coaches and trainers have recommended for athletes following vigorous practices and competitions as a way of reducing swelling, alleviating pain, and accelerating muscle recovery.

This article examines ice baths and why some consider them to be beneficial. It also discusses some of the reasons there is no consensus in the medical community about the efficacy of ice baths. And if you’d like to try taking one to see if it helps your recovery time and athletic performance, instructions are included for preparing an at home ice bath.

Over the last few years, ice baths have come in vogue as the practice has been embraced by not just sports medicine treatment centers but also by spas as a way of rejuvenating the body and mind. This trend has caused increased interest in how effective the practice is and questions about how you can give yourself a DIY home ice bath treatment.

It turns out, pinpointing the effectiveness of ice bath therapy is a difficult task. As with many therapies, the medical community is divided about whether ice baths are beneficial.

Reducing Soreness Post-Workout

The most commonly cited therapeutic advantage of taking ice baths is the belief that doing so can help reduce swelling, particularly for high-intensity athletes who routinely push their bodies to the edge. Dr. Patrick Wilson, an associate professor in the Human Movement Sciences department at Old Dominion University shares his thoughts on when ice baths are most helpful, “Generally, they’re most likely to facilitate recovery after workouts that cause muscle damage and soreness or when an athlete experiences lots of heat strain.”¹

According to a scientific study published in 2015, ice bath therapy has been shown to help speed recovery after strength training workouts. Another study from 2012 finds that ice bathing was more effective at mitigating delayed onset muscle soreness when compared to simply resting or doing no intervention at all.¹ Yet, there is no consensus in support of ice baths because while the studies mentioned above suggest it is an effective therapy to combat muscle soreness and promote speedy recovery, other studies find no benefit from this treatment.

A research study conducted in 2020 determined no link between taking ice baths and reducing muscle soreness or improving recovery times. Another study done in 2015 concluded that taking ice baths following strength training workouts is detrimental, finding that doing so hampers muscle growth. Researchers have found one point concerning ice baths they agree on, the belief that any  ​​physiological benefit derived from cold water therapy is in some measure due to the placebo effect: If you believe something will make you feel better, it does.^1,2

The Power of the Placebo Effect

When asked if ice baths are helpful, Dr. Wilson notes, “Improvements in pain and perceptions of exertion are probably more consistent than improvements in objective markers of recovery like muscle damage and inflammation.” Basically, Wilson is saying there are no physical signs researchers can point to that demonstrate ice baths cause improvement.¹ Yet, if you believe cold water treatment relieves your soreness and alleviates pain, then for you, it will.  This is the placebo effect in a nutshell, if you believe you are going to experience pain relief, you will. The mind is very suggestable and can cause you to feel better physically, even if there is no scientific basis for the treatment to have a positive result.

How to Prepare an at Home Ice Bath

To try an ice bath at home to see if the treatment works for you, follow these steps:¹

1. Purchase 40 pounds or so of ice.
2. Once your home and ready to take your ice bath, turn the faucet knob until it is at its coldest setting.
3. Fill the tub to capacity and then dump the ice in.
4. If you have a thermometer, test the water temperature: It should be between 52-59 degrees.
5. Prepare yourself for the chilly plunge and get in!
6. Caution: Do not stay in too long as you do not want to risk hypothermia!
7. Stay in the bath anywhere between 10-15 minutes, no longer.

Timing Your Ice Bath

You may be wondering, when is the best time to test an ice bath as a treatment for muscle soreness and recovery? Try it after an intense speed work session or a long run, following any type of vigorous exercise that challenges your muscles and is most likely to lead to muscle tears or soreness.¹ Initially, you may find it challenging to stay submerged in the cold water. It’s best to start at the low end of the time range (10 minutes) and work your way up to 15-minute ice baths if you find the treatment works for you.

Benefits Associated with Ice Baths

Some scientific studies do suggest that ice baths have health benefits. According to a 2013 study, published in Medicine & Science in Sports & Exercise, cold water immersion therapy is credited with reducing body inflammation and increasing blood oxygen levels.² Our bodies need plenty of oxygen in the blood as this promotes proper circulation and better body function.

Other research study findings suggest that ice baths help clear lactic acid from the muscles. Lactic acid naturally builds up in the body as we exercise.  When the body takes part in strenuous physical activity over a prolonged time, the lactic acid accumulates and can cause discomfort characterized by burning sensations.²

Research suggest that ice baths can be beneficial to a wide range of people, from athletes looking to relieve soreness, to Fibromyalgia patients looking for pain relief. Several studies indicate there may be a link between ice baths and improved mood including a reduction in depression and anxiety.^2,4

Negatives Associated with Ice Baths

While ice baths seem to offer relief and have proven beneficial for some, others may find this treatment increases muscle pain and soreness.^2.3 And as discussed above, some studies have found that taking an ice bath after strength training impedes your progress. It should also be noted that individuals with a cardiac condition should consult their cardiologist before trying ice bath therapy. ^2.3 The initial shock of entering the cold water may be too much for those with serious health conditions.

Conclusion

Like most therapies, the information available on ice baths finds it works for some, does nothing for others, and can actually exacerbate pain and soreness for some. How a person reacts to a specific therapy varies as much as how effective we find different types of medications or supplements. Some work great for certain individuals who swear by them, others not so much.

Consult your physician before trying an ice bath. If you get the go ahead, try one at home and find out if cold water therapy works for you!

References:

1. Mateo, A. 27 September 2021. I Tried Taking Ice Baths for a Month and Here’s What Happened.
2. Aqua Living. 2022. Pros and Cons of Ice Baths.
   3. TheKewelShop. 7 June 2021. 8 Pros and Cons of Ice Bathing.