Photography by dc-9.com

It may not sound appealing to jump right into ice cold water after a rigorous workout or race, but research has shown that cold water immersion aid muscle recovery, minimizing inflammation, improving cognition, and many other things. Below is a detailed look into the science and formations of this type of recovery practice that is gradually growing in popularity.

What Is Cold Water Immersion? 

Cold water immersion also known as cryotherapy involves submerging part or all the body in cold water for health and recovery benefits. Although, WBC chambers using extreme subzero air temperature have grown popular, the easiest and most common form is the ice bath. 

Ice bathing includes immersing oneself in cold water, frequently between 50-60°F water temperature for approximately 10-15 minutes. Two of the biggest benefits are thus, athletes and coaches suggest using water at a temperature of approximately 55 F. If the water is colder than that it becomes painful and then the water leads to some form of numbness, If the water is warmer it loses some of the advantages. The greater the cold stress experienced, the more physical changes occur and the greater the benefits.

Cold Thermogenesis – The Science  

When you take a shower in ice water, your body goes into stress because of the sensations caused by cold thermogenesis. Once your tissues have cooled down the body has to respond by increasing metabolic rate to warm up the body and making the blood vessels that supplies the skin tissues constrict. 

This activates your sympathetic nervous system and causes the release of norepinephrine – you’re automatically in fight or flight mode. It also elaborates anti-inflammatory cytokines together with the antioxidant enzymes as components of the innate immunity to cold stress. The outcome is sharp physiological alterations signifying increased blood flow, decreased inflammation and oedema, elimination of metabolites and potentially some analgesia.

Cold and Hyperthermal applications in the Recovery of Skeletal Muscle Strength

Some of the primary benefits that athletes enjoy from ice baths include fast recovery of muscles after exercising or a contest, or after an injury. It may not seem like a fun prospect to sit in water that is only slightly above freezing, but there is definitely some science behind the fact that it aids in muscle recovery. 

A number of recent small-scale investigations on athletes give data that CWI is useful in enhancing recovery between training sessions or competitions that are next 24 h apart. Participants reported decreased muscle soreness ratings, slower losses in muscle force and power from one session to another and lower levels of muscle damage indicators relative to passive rest.

It is suggested by researches that in cold temperatures vasocongestion occurs and it kicks out blood and nutrients from tissues that can be easily seen to muscles where glycogen is stored. This assists in removal of the metabolic by products that cause the buildup of the end products, lactic acid, epinephrine, and cytokine products of inflammation. Cold blood then pour in and when you are out from the bath your body dilates the blood vessels allowing fresh oxygenated nutrient rich blood to go into muscles to work on repair and to synthesis glycogen.

Hydrostatic pressure along with improved circulation and cold thermogenesis’ anti-inflammatory properties seems to fasten the process of muscle healing so athletes can recover quickly before the next training session.

How to Reduce Inflammation and Avoid Getting DOMS

Other benefits of ice baths that make people embrace them include a reduction in exercise-induced inflammation and muscle tenderness also known as Delayed Onset Muscle Soreness (DOMS). This muscle pain and tenderness is usually at its worst 24 to 72 hours post exercise particularly after eccentrically dominated activities such as running downhill. 

In his study, Alikhani et al found that cold water immersion could potentially lower DOMS incidence by fifty percent from passive recovery. Another article indicated there was a 96% boost in athletes’ inflammation levels after intervals, but only a 4% rise when the same was done followed by a 15 minute 55°F ice bath. The cold water most probably maintaining inflammation to an optimal level reducing cytokine release and neutrophil infiltration to affected tissues.

Although the exact mechanisms of DOMS are not fully understood, it mainly concerns inflammation with subsequent release of chemical mediators that cause structural changes to muscles. The antioxidant and anti-inflammatory actions of cold thermogenesis seem to offset these effects before they ascend upwards, reducing soreness for further training throughout each day.

Psychological Well Being: Clarity of Mind  

The icing has not only physical, but distinctly psychological advantages as well In addition to these, Widmaier and Pratt have underscored a number of prospects of ice baths as follows: Recent studies also show how they can enhance concentration, brain and inner strength by stimulating the sympathetic system and the vagus nerve.

When cold sensitive nerves in the skin send signals to the brainstem regarding falling tissue temperature it activate the locus coeruleus which is the master manufacturer of norepinephrine. They prove that when norepinephrine this hormone rises in response to cold water immersion, it supports alertness, consciousness and concentration. Cold stress research reveals that both animals and man achieve optimal shifts in cognition soon after cold immersion.

Cold thermogenesis not only helps in the strengthening of the neural circuits responsible for emotion regulation and execuitive function but also with regular thermogenesis, this process is supported frequently. The repeated stress of ice baths may improve myelination and neurogenesis identical to physical workout routines. When there is cold stress your internal system is strengthened and your mind prepares you for extra mental effort.

Measures to observe when using an Ice bath

Thus, although all the advantages science supports ice bath’s recovery, performance, and resilience-building properties don’t throw caution to the wind. Take these safety precautions to use them effectively:

People with heart disease or High Blood Pressure should not take total body ice baths – check with your doctor first. It might cause cardiac events…
Only full immersion of extremities below the neck – partial immersion involving the head and neck is fatal. 
It would be recommended that someone sits next to you and watches over you through the first few matches should the applicant faint or be distressed.
If you are a beginner take ice baths for the first few sessions for 3-5 minutes as you gradually extend the time-weeks. 
People should dry their clothes off and put on warmer clothes right after leaving to cause an increase in blood vessels.

The Bottom Line

Modern research in the line of sports science show that ice bath really aids in the recovery of muscles, reduces inflammation, and strengthens one’s mental fortitude when applied appropriately. But don’t get the wrong idea that it is a quick fix or one needs to go to the extremes, for instance using the meat for 5 minutes in water that is 35°F. All increments take place at 55°F for 10-15 minutes. Discuss with your coach or a physical therapist the possibility to incorporate ice baths into your training schedule. And don’t forget to wear a warm jacket after the swimming as a reminder of memory carrying process!