Professional and college athletes have long used ice baths in their recovery routines. Now, cold therapy, which includes ice baths, cold plunging and other forms of cryotherapy is becoming more popular as a tool for general health and wellness among the general public. It’s been hyped on social media and now SSM Health family physician and wellness coach Dr. Roopa Shah is here to answer important questions on whether ice baths are a valid therapy to consider.
What are the reported health benefits of ice bathing or cold plunging?
There are well documented physical recovery benefits for ice baths. Athletes and others find that regular ice baths can reduce inflammation, relieve sore muscles, and help with overall exercise recovery.
“Small studies show that people who regularly take ice baths experience fewer bacterial infections, suggesting the practice can support your body’s immune response,” says Dr. Roopa Shah.“Scientists also suspect that cryotherapy, like cold plunging and regular ice baths, can trigger a stress response that activates your nervous system, which may improve your mood and help you adapt to stress over time.”
For someone who wants to try an ice bath, how do they do it?
There are no set standards for ice bathing. Specific cold plunge tanks and outdoor ice tubs have gained popularity on social media, but really any home bathtub can be used for an ice bath.
“Most recommendations include starting with a tub of lukewarm water and then gradually adding ice once the water temperature is between 50 to 59 degrees. It’s recommended that you wear comfortable clothes, like a t-shirt and shorts, and step in slowly,” advises Dr. Shah. “You should gradually increase your time in the ice bath with a goal of 5 to 10 minutes as your upper limit. When you get out of the bath, make sure to dry off and change into warm clothes. Let your body return to a more normal core temperature gradually. You can also get some benefits of cold therapy by ending your daily shower with a 30-second blast of cold water.”
Are there risks of taking an ice bath?
“For people with certain health conditions like high blood pressure, circulatory problems, conditions that increase cold sensitivity or open wounds, there can be serious risks associated with ice baths. If you have a health condition, definitely talk to your doctor about potential problems. Staying in an ice bath for too long can increase your risk for hypothermia, so make sure you keep track of how long you are in the ice bath and pay attention to your body. If you start shivering uncontrollably or notice skin color changes you should get out of the ice bath or cold plunge immediately.”
Have you ever tried an ice bath?
“I have not. The thought of being even colder in the winter is not appealing at all to me,” Dr. Shah says with a laugh. “I spend all my time in my infrared sauna. Having said that, I definitely want to try it, and will likely try it this summer after running or a long bike ride as I do think the exercise recovery benefits are worth it!"
