Ice baths are also referred to as cold water immersion or cryotherapy and are used widely by athletes and other physically active people. However, how ice baths are effective in muscle recovery and anti inflammation are some of the questions we are going to answer. They also give sufficient information concerning the science of the cold therapy.
What Takes Place in an Ice Bath
Ice bath entails putting the body into water that has a temperature of between 50 to 59F ( 10 to 15C). Usually freezing is achieved by adding ice to the water to achieve these low temperatures. Everyone should spend about 10–15 minutes in an ice bath so that the cold oscillation reaches muscle and tissue.
It is rather awkward, of course, as can easily be imagined. Your blood vessels become narrow quickly due to the cold. There may be some discomfort and tingling during the bath. You may also shake as the body attempts to produce some heat within the interior part of the body. As much as they are uncomfortable, the men claim that there are physiological changes going on behind the scenes that make all the discomfort worth while.
A regular feature of the ice bath is the body’s ability to constrict the blood vessels. This means that the cold closes down the blood vessels and constricts them so that instead of circulating blood to the tissues of the body it diverts it to the essential organs in order to maintain warmth in the body.
The first phase of intense arterial constriction only takes 5-10 minutes for the vasoconstriction reaction. Following that time period, a process called ‘vasodilation’ starts taking place on the skin. This is when the blood vessels open back up and allow fresh floods of nutrient and oxygen supply to the tissues in the room.
The rapid vasoconstriction rapid and the reactive vasodilation allow for circulation of oxygen rich blood to those muscles that are flagged and thus aid in the removal of metabolic waste products such as lactic acid developed during the activity.
Cold exposure affects different aspects of the metabolism and reduces oxygen requirement of the body.
Besides affection the blood flow, cold water immersion slows down entire cellular and metabolic processes all over the body. What this means is that your working muscles will need less oxygen as they relax, which results in a fall in metabolism.
Because there is less demand for oxygen, energy and a greater supply of blood and oxygen can be channeled to the fatigue that need them the most. Also, the chilled water bring down the temperatures in the body which is scientifically proven to help in the recovery process. As little as 1 to 2 degree difference in the temperature of the body can speed up healing.
Cold causes anti inflammatory response
Soreness is a standard reaction of the body that occurs after strenuous activity damaging the muscles and tissues at a cellular level. However, inflammations coming from tissues in the form of excess or chronic can slow down recovery and even the companies of muscle soreness.
That is why ice baths come in handy once again. Only a few minutes of cold exposure and white blood cells begin releasing strong anti-inflammatory signaling molecules. These molecules are cytokine IL-10 which acts quickly and speeds through the blood stream and catecholamines which counter acts multiple inflammatory cycles.
Cold therapy decreases inflammation through constriction of blood vessels and modulation of molecular signals as a result can reduce inflammation and pain due to exercise induced injuries or delayed onset muscle soreness (DOMS).
Caught in the Cold, It Releases Endorphins
Taking a bath with ice is not an easy jorney. But perhaps weirdly enough, when you stand out in the cold your body releases its own natural ‘painkillers’ known as endorphins.
Endorphins are part of a larger group of chemicals called neuropeptides that have something to do with the perception of pain. Like morphine, endorphins interact with the neuron receptors of the body and the brain to shut out sensations of pain and unpleasantness.
Ice bath constricts the blood vessels in the skin hence when the skin is warmed up the body produces an endorphin effect. It is used as a muscle relaxant to relief the muscles as well as exercises injuries.
Not only that, but it also gives a mental toughness edge.
I did enjoy the ice bath, although there is some physiological science behind it, there is likely both a psychological and mental toughness as well.
Forcing yourself to hold your breath and to continue swimming and avoid getting out of the water when you feel uncomfortable is quite a challenge, it takes determination, focus and will power. And as with any hardship during the training, taking an ice bath will definitely develop mental resolve and determination.
By defeating the barrier of cold water unpleasantness or ordeal, athletes are better placed to tackle pain or any form of adversity in the competition arena.
Risk Factors to Take Into Account When Employing Cold Water Bathing
While the science supports ice bath use for some major benefits, it’s important to keep safety in mind:
You should consult your doctor before engaging yourself in whole-body cryotherapy if you have any heart ailments or have high blood pressure. Sudden cold stress affects the heart and blood vessels.
DO NOT immerse yourself to the depth that penetrates your shoulders/neck to avoid ‘over stimulating’ the vagus nerve which gives a spinning head stand feeling.
Slow in and out of the bath: slipping and falling are the common causes.
Do not watch for the first time for over 15 minutes rather take between 5 to 10 minutes then see how your body reacts.
The Takeaway Concerning Ice Bath Science
Jumping into a bucket of ice water immediately activates an interesting thermoregulatory challenge wherein circulatory dynamics, blood flow requirements, metabolism, inflammation, and possibly pain sensitivity undergo a series of responses. Cold water immersion stimulates mechanisms such as controlled vasoconstriction whereby blood is constricted away from the muscle groups this helping it to recover from exercising, it also has an added feature of releasing endorphins and mental endurance boost. Although it may be difficult to bear with ice baths, all the scientific evidence shows that subjecting oneself to the cold is good for any athlete who wants to become better.
