Prolonged exposure to snow can lead to hypothermia, a dangerous drop in core body temperature. (Image: shutterstock)
From professional players like Virat Kohli to actors like Kalki Koechlin, everyone is dipping their toes into this trend, here is everything you need to know about it-
An ice bath, also known as a cold water immersion, is a rehabilitation technique that is becoming increasingly popular among sports stars and celebs. This technique involves being immersed in a tub of ice cold water for 10 to 15 minutes after strenuous exercise. But are there any potential risks and side effects from taking an ice bath?
It depends, say experts. While there is some limited evidence suggesting that ice baths may reduce muscle pain and fatigue, as well as other benefits such as improved mood and immunity, the science is not unanimous. Some studies suggest that ice baths may also hinder strength gains and muscle recovery. Scientists and experts suggest more research is needed but experiments are hampered by the difficulty of creating a control group for cold exposure.
“They certainly can soothe sore muscles, but more research is needed before we can draw a firm conclusion,” Evan Work, MD and a sports and family physician, explained to Banner Health. If you’re wondering whether this is an effective recovery method, here are some downsides to consider.
side effects of ice bath
hypothermia
Prolonged exposure to snow can lead to hypothermia, a dangerous drop in core body temperature. While this is not a concern for healthy individuals, it may prove to be a problem for some. For example, people with type 1 and type 2 diabetes are unable to properly maintain their core body temperature.
heart stroke or cardiac arrest
Cold temperatures can constrict blood vessels and reduce blood circulation throughout the body. As a result, patients with heart disease or high blood pressure are more likely to have a stroke or cardiac arrest after taking an ice bath.
- In case of open wound or recent surgery, avoid taking ice bath.
- Soaking an open wound or surgical site in an ice bath can spread bacteria from other parts of your body to the wound, increasing the risk of infection.
- If you have frostbite, avoid taking ice baths.
- If you have a history of frostbite, you should avoid taking an ice bath because it can cause freezing damage to the skin and underlying tissues.
- The usefulness of strength training has diminished.
- Prolonged muscle growth reduction or muscle stunting may also be seen as a result of ice baths following exercise.
Tips to Consider When Taking an Ice Bath
Here are some pointers to keep in mind in order to make the ice bath experience more risk-adverse.
temperature: The temperature of the water in the ice bath should be between 10-15°C.
Duration: Don’t stay in the ice bath for more than 10 to 15 minutes.
exposure: Start with flushing out your feet and lower legs and then move on to the chest once you are comfortable with the cold water.
Ice bath at home: Use a thermometer to maintain the proper balance of ice and water in your tub. If the water is too hot, slowly add ice. If it’s too cold, add hot water until you reach the ideal temperature.
right time: Immerse yourself in cold water within 30 minutes after completing a workout to speed up the healing and inflammatory processes.
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