6 Simple Tips for Using an Ice Bath for Injury Recovery (2023)

FAQs

Do and don'ts of ice bath? ›

Do: Aim for an ice bath time of around 2-5 minutes maximum. You don't have to sit in there for a long time to reap the benefits, and unless you're using it as a recovery tool, your ice bath doesn't need to be longer than 5 minutes! Don't: Be careless about staying too long in an ice-cold tub.

Also called an ice bath or cold water therapy, the practice involves immersing yourself in a tub of ice water that's between 50 and 59 degrees Fahrenheit. Athletes generally sit in the bath for 15 minutes max after a competition or an intense training session in hopes of speeding recovery.

Go easy on the water temperature and stay in your "cold tolerance" temperature. Instead of jumping into 39°F water right away, it's okay to start around 60 degrees. Get out of the ice bath slowly and do some light movement like jumping jacks or bodyweight squats to help regulate your temperature.

Ice baths can also help speed up your recovery time for injuries. The cold temperature reduces the circulation flow of the injury, which is what helps to reduce the inflammation and swelling of an injury. As your body warms up after the ice bath, the blood flow returns to normal circulation.

Avoid taking a shower right after an ice bath. It is better to let the body warm up on its own instead of shocking it with hot water. If after several minutes you cannot seem to get warm on your own, take a warm shower to raise your internal body temperature.

When you take an ice bath, the cold temperature narrows your blood vessels. This decreases blood flow to your muscles, which may reduce inflammation and swelling. And research suggests that the cold-therapy technique lowers post-exercise inflammation better than other methods like compression socks.

Ice bathing is a process where a stock pot of hot food is placed into ice water. Ice wands are filled with water, frozen, then used to stir hot food. Combining these methods, ice bathing while stirring food with an ice wand, provides very effective cooling for soups, sauces, and beans.

Cold-water immersion, also known as an ice bath, is a recovery regimen usually done following intense exercise where you dunk yourself in a tub of cold water for 10 to 15 minutes.

What to do before ice bath? ›

Getting into the cold water too quickly can shock your system and may make your heart race too fast. Give yourself time to adjust to the cold by slowly entering the water. As you get into the bath, take slow, deep breaths to stay calm. Start with your feet, then ease the rest of your lower body into the water.

SOLOMON says: The maximum time for an ice bath is 20 minutes. More than that might cause frostbite. After 20 minutes, the blood vessels constrict and the body experiences decreased circulation.

Immerse affected area for 20 to 30 minutes per session. Do not use an ice bath if there is an open wound, bleeding, or a skin infection.

You'll need to wear clothing, like shorts and a T-shirt, during your ice bath to protect your skin. Some people also choose to wear a sweatshirt and booties to keep their torso and toes warm.

How cold should the water be? Water turns to ice at 0 degrees Celsius / 32 degrees Fahrenheit. For an ice bath, the water should be around 10-15 degrees Celsius (around 50-60 Fahrenheit).

Safety. There is agreement in the medical and scientific communities that ice baths can pose serious risks to health. Risks include hypothermia, shock and the possibility of sudden cardiac death.

The magic number to aim for is 15 minutes. Research has shown this has the most effective time to get the most out of the cold treatment. After 15 minutes, the effects are diluted just as the ice soon will be.

Side effects and risks of ice baths

“The decrease in core temperature and the immersion in ice constricts blood vessels and slows the flow of blood in the body,” he says. This can be dangerous if you have decreased blood flow, which Gardner says places you at risk for cardiac arrest or stroke.