Ice Bath
Unsafe with pregnancy
This is the immersion of large areas of the body into cold water at 10 - 15ºC/50 - 59ºF. Immersion is usually for up to 15 minutes. It aims to restore health to the muscles and joints
Caution
There are associated risks of:
Intense cold and Hypothermia
Significant discomfort and unpleasant sensations
Irregular heart
Cardiac arrest
Sudden death
Risks will likely increase with prolonged exposure, especially if more than 10 - 15 minutes
Avoid in:
Significant heart diseases
Diabetes
Therapy for:
Athletic muscle recovery
Acute muscle pain
Improved circulation
Reduced swelling and inflammation
Comments
The vessels in the skin are sqeezed when immersed in cold water. As they warm up, the fresh inflow of blood is thought to be responsible for the expected benefits
You may put-on warm clothing to cover the non-immersed parts of your body, or sip on a hot beverage to keep warm during the process
Ice baths may offer quick gains to the acutely recovering muscle but they do not appear to have any long term benefits for overall muscle health
Cold packs applied locally can provide the benefits of pain relief and numbing, and without the many of the side-effects of immersion
Diabetes: Use with caution
Children: Use with caution
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