You might be aware of the rise in popularity of ice baths over the last couple of years. Popularised by Wim Hof, Joe Rogan and much of the athletic community, they’ve gone from ‘athletic recovery tool’ to mainstream recovery.
With products like Icetubs reaching the market, access to high quality ice baths is now easier than ever.
The reality is that ice baths have sparked debate and scepticism due to various myths surrounding their efficacy and safety. In this article, we'll delve into the science behind ice baths, dispelling common misconceptions and highlighting their benefits when used properly.
MYTH 1: ICE BATHS ARE DANGEROUS AND CAN CAUSE HYPERHTERMIA.
Contrary to popular belief, ice baths, when utilised correctly, are not associated with an increased risk of hypothermia.
Research published in the Journal of Athletic Training suggests that immersion in cold water for short durations, typically ranging from 10 to 20 minutes, is safe for most individuals, with minimal risk of adverse effects such as hypothermia. Research shows it’s actually a very effective way of cooling the body in hot conditions, so is very effective post-exercise.
This is especially true if there’s a risk of heat stroke due to warm weather training or competition.
There’s a suggestion that controlled exposure to cold temperatures can stimulate thermogenesis, the body's natural mechanism for generating heat, leading to various physiological adaptations that promote recovery and overall well-being.
MYTH 2: ICE BATHS HINDER MUSCLE RECOVERY AND ADAPTION.
On the contrary, evidence suggests that ice baths can actually accelerate the recovery process by reducing inflammation and muscle soreness.
A study published in the European Journal of Human Movement demonstrated that research into post-exercise cold water immersion confirms the existence of a positive moderate effect on the recovery process, but not with contrast immersion, which did not present an effect on this process.
MYTH 3: ICE BATHS ARE ONLY BENEFICIAL FOR ELITE ATHLETES.
While ice baths are commonly associated with professional athletes, the health benefits extend to individuals of all fitness levels. You don’t even have to be engaged in regular exercise to enjoy health benefits.
Whether you're a weekend warrior, a seasoned competitor, or don’t really exercise, incorporating cold water immersion into your recovery routine can help your overall health. Research published in the International Journal of Circumpolar Health suggests that…
‘Cold water immersion seems to reduce and/or transform body adipose tissue, as well as reduce insulin resistance and improve insulin sensitivity. This may have a protective effect against cardiovascular, obesity, and other metabolic diseases and could have prophylactic health effects.’
MYTH 4: ICE BATHS ARE UNCOMFORTABLE AND INTOLERABLE.
While it's true that immersing oneself in ice-cold water may not be the most pleasant experience initially, many people report adapting to the sensation over time. As with anything challenging, the more you do it, the easier it gets.
Ultimately, the discomfort associated with ice baths is often outweighed by the tangible improvements in recovery and performance that they offer.
One of the features of Icetubs is temperature control. You can set the water temperature to a level that you find bearable, then reduce it as you adapt. Many people start at 12 degrees and lower it over time.
MYTH 5: YOU NEED TO SPEND A LONG TIME IN AN ICE BATH TO HAVE ANY EFFECT.
The optimal time for an ice bath is 2 to 5 minutes. You can stimulate the physiological responses you require at that time. This is part of what makes ice baths an appealing health promotion tool – they don’t take very long at all to work.
Unlike other approaches such as massage, you can be in and out of your ice bath in just a few minutes. It means you can get on with your day quickly, and you don’t have to factor in a whole load of planning to enjoy an ice bath.
Ice baths are a safe and effective recovery strategy and health promotion tool when used properly.
By harnessing the therapeutic power of cold water immersion, anyone can accelerate recovery, reduce muscle soreness, optimise performance, stimulate additional calorie burn, and improve many other health biomarkers.
WHERE CAN I FIND OUT MORE?
RP-X are the leading providers of Icetubs in the UK. We have nearly two decades in the space and offer a wide range of turnkey solutions for facilities looking to invest in this technology.
For more information on ice baths, pricing, and the right model for you, contact us on info@rp-x.com or 01234 862762.
