In the last couple of years, cryotherapy and ice baths has gained popularity as a post workout, recovery hack. On social media we see influencers and athletes submerging themselves into bathtubs full of ice. In their efforts and determination, they claim the benefits of this practice to provide healing, muscle gains and restoration. I find myself intrigued by these claims as I’m attracted to their natural healing ability. But I truly fear the reality of the cold.
I have to confess that I prefer the hot alternatives of a steamy bath or shower, or a hot blanket. However, if all these benefits are real, I would be leaving money on the gains table, so I’ve directed my research to the ‘cold hard facts!’ Are the ice baths advisable for advisable for various health conditions? Are ice baths benefiting all fitness goals such as endurance and, or muscle growth? Finally, are there any negative side effects to this therapy?
CONTRAST WATER THERAPY (CWT)
Contrast Water Therapy (CWT) is a practice often found in spas, where we bath alternately between hot and cold water. Research conducted between 1998 – 2013, suggest water therapy has been proven to positively impact the onset of soreness, reduce the perception of pain, reduce the formation of edema after exercise, influence inflammatory pathways and decrease the feeling of pain, together with reduced muscle damage.
Water therapy isn’t safe for everyone. So, talk to your doctor if you’re suffering from open wounds, heart issues, high blood pressure and deep vein thrombosis.
LOCAL COLD THERAPY
Before we jump into a bath tub of ice, I think its pertinent to introduce the reader to two less invasive cold therapies; namely ‘local cold therapy’ and ‘contrast water therapy’. It all begins with the good advice of “put some ice on it“.
Just yesterday, I had to ice my left shoulder as I awoke in a great deal of pain. Applying cold patches on an area is known to significantly reduce the blood flow and therefore the inflammation and swelling that causes pain. It’s particularly effective for relieving joint paint and it can even calm an irritated nerve. This practice of local cold therapy is even helpful for those who might suffer from migraines. The works of Sprouse-Blum (2013), found that in a sample population, applying ice to the carotid arteries in the neck, significantly reduced migraines.
Note! In order not to damage your skin, don’t apply the ice pack for more than 20 minutes and use a towel to wrap it. A damp cloth or towel has been proven to better conduct the cold. Also, consider moving the ice pack over the affected area, massaging slightly.
FULL BODY COLD WATER IMMERSION (CWI)
Finally we are ready to jump into the bathtub full of ice. The works of Metzger (2000), claim there is evidence that whole-body cold therapy generates important short-term effects, and somewhat weaker effects over the treatment period as a whole. Metzger adds that “short-term pain reduction facilitates intensive application of physiotherapy and occupational therapy”. This means that although ice baths may soothe sore muscles post workout, their effect is temporary and works more as a facilitator to further therapies, like physiotherapy or massage therapy.
Note! Please consider that if you are suffering from diabetes or any condition that affects the nerves, you should not do cryotherapy. The entire duration of the immersion should not be more than 4 min. The common side effects of any type of cryotherapy are numbness, tingling, redness, and irritation of the skin. So, if these symptoms persist, please consult a doctor. More serious side effects are hypothermia, pain and nerve damage.
CONCLUSION
Findings indicate that cold therapy is an option for faster and optimal recoveries. But are the cold therapy superior to other recovery methods? Also, is it worth the risk of its serious side effects mentioned above?
A study from 2018 named ‘Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation’, asserts that massage therapy is the most effective method for reducing DOMS and perceived fatigue, when compared to water immersion, cryotherapy (cold therapy) and active recovery.
According to this study, CWI negatively impacts muscle growth, diminishing the long‐term training gains in muscle strength and hypertrophy, as they diminish the muscle damage when applied post workout. “The use of CWI as a regular post‐exercise recovery strategy should be reconsidered”, the study concludes. Studies from 2014 and 2015 published in the Journal of Physiology and the Journal of Strength & Conditioning Research, come to the same conclusion when it comes to strength and hypertrophy.
Even if there is evidence that local cold therapies are effective in decreasing inflammation, swelling, pain and soreness, we still don’t have sufficient data for the impact of full body immersion. Referring again to the post workout, ice cold baths, this new found data suggests that the positive effects are diminishing by the onset of muscle damage. Therefore, this practice goes against the objectives of hypertrophy.
Except for the local application of cold patches, I don’t see the benefits of the cold immersion.
I recommend the following alternatives as recovery techniques as they are more affective and enjoyable:
- Low-intensity activity or cool down
- Nutrition that can reduce inflammation
- Optimise your Sleep
- Foam rolling on a daily basis and after every workout
- Stretching
- Massage – massage gun or/and professional massages when possible
- Hot water bath with Epsom salt
REFERENCES:
- Dypui, O. D. (2018). Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation. Www.Frontiersin.Org. https://www.frontiersin.org/articles/10.3389/fphys.2018.00403/full
- Metzger, D. M. (2000). Whole-body cryotherapy in rehabilitation of patients with rheumatoid diseases. Www.Pubmed.Ncbi.Nlm.Nih.Gov. https://pubmed.ncbi.nlm.nih.gov/10832164/
- Sprouse-Blum, S. B. (2013). Targeted Neck Cooling in the Treatment of the Migraine Patient. Www.Ncbi.Nlm.Nih.Gov. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3727573/
- Kolba, C. K. (2020). Do ice baths help or hurt your muscles after exercise?Wexnermedical.Osu.Edu. https://wexnermedical.osu.edu/blog/ice-baths-muscle-growth
- NEW YORK CHIROPRACTIC COLLEGE. (2003). Physiological Therapeutics – Cryotherapy. https://www.nycc.edu/webdocs/ic/IQA/IQAFiles/Protocols/Chapter4/Cryotherapy4_1.pdf
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