The Physiological Benefits of Ice Baths by James Collier - Co Founder of a world leading complete nutrition brand
The Physiological Benefits of Ice Baths
From cold showers to jumping into icy lakes, cold water immersion has become incredibly popular over recent years. And for good reason: the numerous benefits to the body and mind are increasingly well documented. It’s not just athletes and fitness enthusiasts who are taking ice baths either, anyone looking to improve their health is seeking out cold therapy. While the thought of sitting in near-freezing water for several minutes may seem uncomfortable for some, ice baths have, in fact, been used for centuries as a therapeutic technique to promote recovery and health.
Cold Therapy and Hormesis
Hormesis can be defined as an adaptive response of cells and organisms to a moderate or intermittent environmental stressor such as exercise, dietary energy restriction, exposures to low doses of certain phytochemicals or cold therapy [1]. Hormetic responses can involve enzymes, hormones, neurotransmitters and other factors. As our understanding of science reveals more about the hormesis mechanisms at the cellular level, we’re learning more about the novel approaches for the prevention and treatment of many different diseases. This is why ice baths are really interesting as they offer several physiological benefits.
- Reduction of Inflammation and Muscle Damage
A primary benefit of ice baths is their ability to reduce inflammation and promote recovery. Intense physical activity leads to the micro-tears in muscle fibres, muscle soreness, the accumulation of metabolic by-products and the release of inflammatory markers. One study showed that cold water immersion helped to counteract the inflammatory response by constricting blood vessels and reducing blood flow to the muscles, helping to limit the spread of inflammation and minimise tissue damage and promoting faster recovery [2]. Another found that cold water immersion after intense exercise significantly reduced markers of muscle damage and inflammation and led to faster recovery and improved performance [3].
- Enhanced Recovery and Muscle Soreness Reduction
Ice baths are also widely used as a post-exercise recovery strategy to alleviate muscle soreness and to expedite the recovery process. Cold exposure helps to reduce the sensation of pain by numbing the nerve endings, leading to temporary reduction in muscle soreness. Cold temperatures also decrease the production of substances responsible for pain and muscle soreness. By facilitating a quicker recovery, ice baths allow athletes and individuals to resume training or physical activity sooner, enhancing overall performance [4]. A study published in the Journal of Science and Medicine in Sport demonstrated that cold water immersion effectively reduced muscle soreness and improved muscle function after strenuous exercise [5].
- Improved Circulation and Metabolic Function
Cold water immersion stimulates vasoconstriction and this narrowing of blood vessels reduces the flow of blood to peripheral tissues, a mechanism that serves as a protective response to help preserve core body temperature. When the body is immersed in cold water, blood is redirected from the extremities towards the vital organs. Upon exiting the ice bath, the body's natural response is vasodilation and this results in an increased blood flow and circulation to the muscles and organs. This enhanced blood circulation facilitates the removal of metabolic waste products, such as lactic acid, and enhances the delivery of oxygen and nutrients to the muscles, promoting overall metabolic function [6].
- Reduction of Swelling and Edema
Ice baths are commonly used in the treatment of acute injuries, such as sprains or strains, to minimise swelling and edema. The constriction of blood vessels reduces the leakage of fluid into surrounding tissues and limits swelling. Ice baths assist in decreasing tissue metabolism and cellular demand, which can further contribute to the reduction of edema and the prevention of secondary tissue damage [7].
- Thermoregulation and Performance Enhancement
Cold water immersion plays a significant role in enhancing thermoregulation, particularly in individuals exposed to extreme heat or performing in hot environments. By regularly engaging in ice baths, individuals can improve their ability to tolerate heat stress and enhance exercise performance. Cold exposure aids in lowering core body temperature, which can help delay the onset of fatigue and maintain optimal performance during prolonged physical exertion [8].
- Boosted Immune Response
Ice baths have also been shown to have a positive impact on the immune system, although to what extent requires more research. Cold exposure has been shown to stimulate the production of white blood cells, such as neutrophils and lymphocytes, which play a vital role in fighting off infections and diseases [9].
Get Cold!
Ice baths offer several physiological benefits that promote recovery and enhance performance. They help reduce inflammation, muscle damage and soreness, improve circulation and metabolic function, reduce swelling and edema, and aid in thermoregulation. Incorporating ice baths into a comprehensive recovery routine can provide anyone – not just athletes – with a valuable tool to optimise their well-being, cognition and performance.
References:
- Mattson MP. “Hormesis defined.” Ageing Res Rev. 2008; 7(1):1-7.
- Bleakley C, et al. “Cold-water immersion (cryotherapy) for preventing and treating muscle soreness after exercise.” Cochrane Database Syst Rev. 2012; 2(2):CD008262.
- Peake JM, et al. “Muscle damage and inflammation during recovery from exercise.” J Appl Physiol. 2017; 122(3):559-70.
- Pointon M, et al. “Cold Water Immersion Recovery Following Simulated Team Sport Exercise.” Sports (Basel). 2019; 7(1):8.
- Pointon M & Duffield R. “Cold water immersion recovery after simulated collision sport exercise.” Med Sci Sports Exerc. 2012; 44(2):206-16.
- Hohenauer E, et al. “The Effect of Post-Exercise Cryotherapy on Recovery Characteristics: A Systematic Review and Meta-Analysis.” PLoS One. 2015; 10(9):e0139028.
- Hubbard TJ & Denegar CR. “Does Cryotherapy Improve Outcomes With Soft Tissue Injury?.” J Athl Train. 2004; 39(3):278-9.
- Stanley J, et al. “The effect of post-exercise hydrotherapy on subsequent exercise performance and heart rate variability.” Eur J Appl Physiol. 2012; 112(3):951-61.
- Janský L, et al. “Immune system of cold-exposed and cold-adapted humans.” Eur J Appl Physiol Occup Physiol. 1996; 72(5-6):445-50.
