We talked hot therapy– now we’re talking cold. Are ice baths really worth the suffering? The out of breath experience that leaves you freezing for hours after, I mean, who even thought of it in the first place?
Cold immersion dates all the way back to the ancient Greeks who used it for relaxation and socialization. Hippocrates (the father of modern medicine) stated, “water can cure everything,” after observing cold water’s medicinal purposes and pain relief benefits. From very early on in history, cold therapy has been popular for its inward and outward effects.
All the benefits
*The best parameters for cold immersion therapy are 2-3 times per week for 10-20 minutes at a temperature between 10°C to 15°C *
- Post-surgery: cold therapy can be used after a surgery to reduce swelling and discomfort.
- Post-injury: cold therapy immediately after injury paired with compression can improve the area quicker than without it.
- Weight loss: the energy expended, in the form of shivering, from cold therapy can burn white adipose tissue (fat) similar to exercising, aiding in weight loss and increasing metabolism.
- Type 2 Diabetes: cold therapy decreases glycemia and insulinemia which reduces the risk for diabetes while benefiting those who have it and need lower glucose in the blood.
- Migraines: a cold pack on the head during a migraine for some can be an alternative to drug therapy. In a study, it significantly lessened the head pain in subjects after 25 minutes.
- Muscle recovery: cold therapy is best 24 hours after exercise, but if you have pain, immediately after exercise. Heat therapy for muscle recovery is best immediately after exercise.
In case this is confusing since I’ve used cold therapy interchangeably with other words, it can be anything from ice baths and cold water plunges, to as simple as cold compresses or a bag of ice on a pinpointed body part. The only mistake you can make is the length of time you endure it. Too short won’t give helpful results, but erroring on the too long side can be painful, leaving you with ice burns on your skin. Best to stay within that 10-20 minute range at 10°C to 15°C. Your skin temperature should get down to the ice/water temperature within that time.
Take the plunge!
In case you’re not an athlete with access to a training facility with ice baths and all the works, at-home cold therapy is completely possible! A 3:1 water to ice ratio in a bathtub is the simplest way to experience the benefits, that, and always keeping cold compresses handy for specific spots. If you have a pool or body of water near you that gets very chilly in colder parts of the year, that’ll do the trick too!