Ice baths are ideal for relieving muscle pain after high intensity workouts. They are also very simple to prepare: just fill the bathtub with water and ice. If you are just starting out, start slowly. Partially submerge yourself in warmer water before adding ice or submerging your entire body. For best results, only take an ice bath after exceptionally intense and difficult workouts.
Steps
Part 1 of 3: Prepare an Ice Bath
Step 1. Buy a bag of ice at the supermarket
You can usually find them in the freezers at the back of the store. Purchase them immediately before taking a bath, or store them in the freezer until you are ready to use them.
Step 2. Fill the tub halfway with cold water
The ice will raise the water level, so you don't have to fill the tub completely. Don't use lukewarm water or the ice will melt too quickly.
- You can also bathe in a large container, such as a paddling pool. Fill it with a pump.
- If you only want to get your feet wet, fill a bucket or bidet halfway with water.
Step 3. Pour ice into the tub until the temperature reaches 13-15 ° C
To start with, use half a bag. Dip a thermometer in water to measure the temperature. If the water is too hot, add ice. If it's too cold, add hot water from the tap. It can be dangerous to take a bath in temperatures below 13 ° C.
- If frozen baths are too cold for you, you can try pouring in the ice after getting into the water. This will make it easier for you to get used to the temperature.
- If you've never taken an ice bath before, it's best to have the water at a higher temperature. Start with 15-21 ° C. With each bath in the future, lower the temperature by 1 degree.
Step 4. Put on shorts and foot protectors to defend sensitive areas
A long swimsuit can help keep vulnerable areas of the body warm. Similarly, you can wear the boots of a wetsuit to avoid freezing your feet.
- You can find diving boots in sporting goods stores or on the internet. If you can't get them, try wearing socks.
- If you only submerge the lower half of your body, you might even be holding the sweatshirt.
Part 2 of 3: Taking an Ice Bath
Step 1. Begin by dipping your lower body only
For the first few baths, do not submerge more than half of the body. Cold water can shock you, so make sure you don't overdo it.
If you still feel too cold, try submerging your legs only. If you also need to cool your upper body, such as your shoulders or back, try applying ice with a cold compress
Step 2. Soak the other parts of your body if you feel you can stand the cold
Once you get used to the frigid temperature, you can submerge your chest in water or even your arms and shoulders. Get wet according to your preferences. If the water is too cold for you, wait for the next bath before trying.
Step 3. Relax
Ice baths are for resting your muscles, not washing you. Use them to fully relax. You can have a sports drink to rehydrate and replenish electrolytes. Reading a book or calling a friend can take your mind off the cold.
Step 4. Get out of the tub after 6-8 minutes
Over time you will be able to spend more time on the ice, even up to 15 minutes. You should never spend more than 20 minutes immersed in an ice bath, as you could suffer damage to your muscles and health.
If you feel too cold or uncomfortable, get out of the tub. Don't get immersed if the cold is painful or unbearable
Step 5. Warm up by drying yourself
Use a clean towel to dry completely. Once done, stay warm by wrapping yourself in a blanket or getting dressed. You can even drink something hot, like tea, coffee, or hot water with lemon. Do not take a hot shower, otherwise you could negate the beneficial effect of the bath.
If you need to take a hot shower, wait at least 30 minutes
Part 3 of 3: Improving the Effectiveness of the Bath
Step 1. Take an ice bath immediately after a workout
In general, you should do this within 30 minutes of ending physical activity; some gyms offer this possibility. Alternatively, you can keep a bag of ice in your home freezer for when you need to rest your muscles.
To quickly prepare for a quick bath, fill the tub before exercising. When you get home, pour ice into the water
Step 2. Use an ice bath after high intensity workouts to relieve pain
These exercises include interval training, sprinting, or weight lifting. Immerse yourself in cold water only when you really need to prevent aches and pains.
- To understand if you need an ice bath, consider the purpose of the training session. If you are trying to get stronger or faster, skip the bathroom, as it can limit your progress. If you can't afford to feel pain the next day, perhaps because you have to work or because you have a competition, jump into the tub.
- Don't take ice baths after low-intensity workouts, such as jogging, stationary bikes, or yoga, as this may limit the beneficial effect of those exercises. Try wearing compression stockings instead.
Step 3. Avoid taking ice baths too often
This practice can have negative effects on the heart, lungs, muscles and skin. Taking too many baths can reduce the increase in muscle mass over time. Better to save them for intense or particularly difficult training sessions, which will make you feel a lot of pain the next day.
Advice
- Ice baths are usually used after workouts or athletic performance because they help limit soreness by expelling lactic acid from the muscles. Do them after training hard or after a big event, like a marathon.
- Some gyms, spas, and sports centers offer ice baths. They are normal bathtubs, but filled with cold water.
- Hot or epsom salt baths can have effects similar to ice baths.
Warnings
- Do not stay in ice water for more than 20 minutes, otherwise you risk damaging your muscles. If you start to feel too cold, feel uncomfortable or in pain, get out of the tub.
- Do not immerse yourself in water at a temperature below 13 ° C otherwise you risk hypothermia and damage to the muscles.
- Ice baths can be dangerous if too long.
- Ice baths do not help in gaining muscle mass or getting stronger. In many cases, they can rather reduce the increase. You should only do them if you need to relieve pain.
