Cold water immersion or cold hydrotherapy has been around for a long time. The technique has been used by the Spartans, in the military, and by professional athletes alike as a recovery technique and mental exercise. This is generally the practice of getting in a body of water 10 to 15 degrees Celsius post-workout for 10 to 15 minutes. Here are a few benefits of ice baths for after running.
Helps Ease Soreness and Aches
Cold water immersion can often help decrease soreness after exercise by reducing inflammation. The cold water causes blood vessels to constrict, which in turn decreases blood flow and inflammation. Many runners struggle with tightness, soreness, and inflammation, and decreasing these symptoms may boost performance.
Decreased Stress
Ice baths may have a natural soothing effect on the body by calming the vagus nerve. The vagus nerve releases stress hormones when you're in tense situations or under prolonged stress, so calming the nerve can reduce tension and anxiety. Cold water can also release endorphins, which make your mind and body feel relaxed and calm.
Cooling Off
If you are running in a climate that can produce high temperatures, it may be vital to your health to cool off quickly by submerging in some cold water. A 2015 review showed that the quickest way to cool off is from immersion in cold water. Not only can this provide a sense of relief but it can possibly save you from a potentially dangerous level of heat.
Immune System Support
Research indicates that ice baths and cold water can boost your body's immune system and prevent tumor development. This may be due to the release of more anti-inflammatory chemicals and fewer inflammation-causing cytokines. Other techniques that gave a similar response were deep breathing and meditation. It is thought that these practices may have given the participants a greater capability for anti-inflammatory physiological responses.
Overall Performance
Cold water therapy has the potential to help with an increase in performance. If you are less stressed, sick less often, and less sore, this may correlate to better training and, thus, an increase in your athletic performance.
Better Sleep
Proper sleep is essential for recovery. There is some evidence that cold water therapy can improve sleep. These effects seem to be maximized when an athlete’s head and body are completely submerged. It is thought that this benefit comes from the impact on the central nervous system.
Mental Exercise
As you can imagine, jumping into cold water is no easy task. You may gain confidence by overcoming the initial thoughts that you may have before plunging into cold water. This may help you push yourself through mental barriers like distance or running a certain time and may help you reach your running goals. There are athletes who feel the mental battle of cold water immersion translates to the endurance sport of running.
How Long Should an Ice Bath Be?
Scientific literature suggests that the best length of time is 11 to 15 minutes to get the benefits associated with cold water therapy. Any more than this could be risky for your health, and any less, you may not get the full benefits of this method. Be aware that ice baths may not be safe for you if you have high blood pressure, heart disease, circulatory problems, an open wound, or a condition that increases your cold sensitivity. Consult your doctor to be sure ice baths are right for you.
What to Do After an Ice Bath?
To warm up after an ice bath you should dry off and put on dry clothes. Additionally, you could even take a normal shower to warm up or drink something hot. Parts of your body may be numb from the bath, so make sure you don't turn the water up too hot if you choose to hop in the shower.
Other Recovery Methods
There are other recovery methods you can try if cold water is just not your thing or if you have a health situation preventing you from doing so. Literature notes the benefits of light exercises for recovery, heat therapy, red light therapy, and so on. Choose the recovery method that is the best fit for you, or use a combination of effective strategies for your post-run routine.