Why Sports People Use Ice Baths

Ice bathing or cold plunging is one of the hottest trends right now and it has several benefits to the body. So much so that sports people are head over heels in love with the practice. But ice baths are not new; they’ve been around for hundreds of years. Why do sports people love ice baths so much? Let’s find out together, shall we?

What is an Ice Bath?

An ice bath, also called cold plunge or cold-water immersion is a well-known therapy. It involves someone submerging their body in ice water (water filled with ice) for a specific period. Standard ice baths have a temperature between 50 to 59 degrees Fahrenheit but some people, especially professional sports people and enthusiasts prefer colder temperatures.

Ice baths, as mentioned in the beginning have gained more popularity in recent years (thanks in part to social media trends) but they have been used for centuries – even mentioned in famous writings from the classical period. Over the years, ice baths have been used not just for fun but as a form of therapy. They are said to help with numerous body and mental issues like:

• ·        Muscle soreness
• ·        Mood improvement
• ·        Inflammation
• ·        Sciatic pain, etc.

Sports people and professionals who do a lot of demanding physical work have particularly picked up ice bathing in recent years. Ice bathing as a therapy is not a pseudoscience as well, as emerging scientific studies and traditions have proven in recent years.

8 Reasons Sports People Love Ice Baths

If you are a sports fan, you’ve probably seen your favorite football player or track runner immersed in an ice bath after an event in the recent past. Some clubs even invest in pro ice bathing rigs or install home saunas and ice baths for their athletes. Here are the reasons sports people do ice baths:

Ice Baths Help Athletes with Muscle Soreness

Sports people suffer the most when it comes to soreness because they participate in demanding physical activity like running, playing sports, etc. The constant gym and other physically demanding fitness activities also take a huge toll on their muscles making them massively affected with soreness.

An ice bath after a game or physical activity is just what an athlete needs to help with DOMS (Delayed Onset of muscle soreness). DOMS is a debilitating muscle pain and stiffness affecting many sportspeople that usually appear 12 to 24 hours after any strenuous exercise or sporting event. It is mainly caused by small tears in the athletes’ muscles during an exercise or event.

To alleviate the pain that comes with muscle soreness, many sports people love taking frequent ice baths. The cold water and ice help numb the areas near affected muscles to deal with the pain caused by DOMS.

Ice Baths for Reducing Sports-Related Inflammation

Cold temperatures applied directly to human tissue have also been proven as a remedy for inflammation which is part of what causes muscle soreness for sports people. Ice baths or cold-water immersion reduces inflammation in athletes by constricting blood vessels. This in turn reduces blood flow to affected muscles and also decreases painful swelling.

Ice Baths for Metabolism for Athletes

Ice baths are also known to improve the rate of metabolism in athletes. Unlike normal people, most sports people need an improved metabolism as it allows them to quickly and efficiently convert anything they eat into energy. The faster they can get energy (healthily and safely) the better they can perform in their sport either through endurance or faster reaction time. 

Cold Plunges for Improved Blood Circulation

Another reason sports people take regular ice baths is to improve their blood circulation. This happens after they leave the cold water as the body increases blood flow and circulation to the muscles and outermost extremities. Athletes benefit more from improved blood circulation as it helps deliver vital nutrients and oxygen to working muscles for peak performance.

Ice Baths Boost Mental Wellbeing

Many professional sports people are in a constant struggle to perform which is not only physically demanding but mentally demanding as well. Constant stress due to these demanding environments can have a toll on their mental health. In addition to the physical benefits they provide, ice baths are also known to reduce stress and improve mood, especially for sports people who hardly lead normal lives.

Ice baths also help sports people improve their mental focus which can lead to better performance in their sport. When they immerse their bodies in cold water, their bodies release adrenaline and other stress hormones. This helps the health to have better mental clarity and sharper focus.

Post-Workout Cooling using Ice Baths

Athletes or sports people who engage in high-intensity work need a quick and efficient way to cold down their bodies. Ice baths are easily the most efficient and healthy way to cool an athlete’s body after an intense workout session or sport. Cooling down the body helps the heart rate and breathing to return to normal. It also helps with the removal of waste products like lactic acid and reduces muscle soreness.

Ice Baths for Injury Prevention for Sports People

One of the major reasons why sports people should invest in an ice bath is to prevent injuries. Sports people are susceptible to injuries to the muscles, limbs, and skin. It is the muscle and skin injuries that ice baths can help prevent. An ice bath, after intense training, event, or work prevents injuries by flushing our waste products, preventing tissue breakdown, and reducing swelling.

While we are still discussing injuries, ice baths are also used by athletes to help with recovery after an injury.  They reduce inflammation in the athlete’s muscles which effectively decreases muscle soreness and pain. Ice baths also help constrict the blood vessels in injured areas thus limiting inflammatory response to tears. This ultimately leads to faster recovery times.

In Conclusion

Ice baths are popular among sports people because of the numerous benefits they provide to their bodies including dealing with muscle issues, injury prevention and recovery, and much more. They have even become a mainstay in many sports gyms and training facilities around the world. Use the ice bath well and your body will thank you for it.

FAQs

Are Ice Baths Dangerous for Sports People?

Ice baths are generally safe for sports people but proper care should be taken to avoid risks associated with prolonged exposure to extreme cold.  These include limiting the amount of time in the ice bath and following the directions of your health provider. Sportspeople with pre-existing heart conditions should seek advice from a health practitioner before using an ice bath because they could be at risk.

What Other Therapy Can Sports Use Alongside Ice Baths?

Sports can complement ice baths with sauna therapy. Sauna therapy helps with muscle relaxation, and mood enhancement and has overall positive effects on any person.

How Long Should an Athlete Sit in An Ice Bath?

Athletes should aim for 10 to 15 minutes in an ice bath. The water temperatures on immersion should be between 50 to 59 degrees Fahrenheit. It is not advisable to stay for more than 25 minutes in an ice bath as it increases the risk of hypothermia or tissue damage.

Is It Better to Take A Cold Shower or Ice Bath?

Both ice baths and cold showers have their benefits to your body. Most people can easily access a cold shower and are more likely to tolerate it which makes it practical for everyday use. However, for those who can access an ice bath like sports people for example, they are more effective as a therapy for body-related issues like muscle soreness.