The use/promotion of Ice baths & cold water therapy is more popular than ever, it seems like everybody is doing it!
Athletes, fitness influencers, celebrities, & podcasters all seem to starting their day by taking the plunge.
Like most things health & fitness related, as the trend has grown, the benefits of use have also become distorted & exaggerated.
The proposed main benefits are:
1. Reduced Inflammation – Some studies have shown that cold immersion may help to reduce inflammation markers in the body.
2. Pain relief/perceived recovery- Cold temperatures can temporary pain relief. This may leave ice bath users ‘feeling’ better and potentially less sore.
The more outlandish claims are that it ‘melts fat’ whilst ‘boosting your metabolism’ and ‘increasing your testosterone’!
The reality is that the actual studies on ice baths have inconsistent results, with some studies showing no significant benefit over other recovery methods.
The aforementioned perceived benefits could be part of a Placebo Effect, with the user feeling better psychologically rather than physiologically.
A common use of ice baths is often post workout, however if your goal is to build to muscle (which it should be) research has shown that doing this can have a negative effect, as ice baths can reduce the natural inflammatory response necessary for muscle repair.
I personally believe that the main benefit of using an ice bath is that, for some people, it can help build mental resilience.
By starting your day submerged in iced water, everything else may also seem a little easier! I can also see how this would potentially help wake you up faster!
If you like a mental challenge, you are a competitive athlete training twice a day, or you just find you feel better for getting dunked in freezing cold water, then do it, just don’t believe all the surrounding hype/nonsense!
Tristan ‘personally I cannot think of anything worse’ Buttle.
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