Everything You Need to Know About Ice Baths or Cold Water Immersion
Cold Water Immersion or CWI
Ideal Ice Bath Temperature: between 50°F to 59°F (10°C to 15°C)
Time: 10-15 minutes is considered an appropriate duration for an ice bath session. However, the exact time can vary based on individual preferences and tolerance levels
When tissue is injured, the immune system triggers an inflammatory response, which is essential for tissue healing and muscle repair. Macrophages, a type of white blood cell, are dispatched by the body to remove cellular debris and secrete insulin-like growth factor 1 (IGF-1) that is necessary for muscle regeneration. Applying ice to the injured area can hinder this process by constricting blood vessels, reducing the amount of fluid that reaches the damaged tissue. By blocking inflammation, it can prevent the release of IGF-1 and delay the healing process.
When it comes to workout recovery, cold water immersion or ice baths can significantly reduce long-term muscle mass and strength gains by impeding cell activity crucial for muscle building. A study published in the Journal of Physiology in 2015 showed that ice baths delay recovery rather than reducing inflammation, as commonly believed. Therefore, applying ice to an injury or using ice baths after exercise may prolong the recovery process instead of aiding it, regardless of the severity of the injury.
A 2012 systematic review in BMC Medicine suggests that pre-cooling can improve endurance exercise performance in the heat, with the likely mechanism being reduced core body temperature prior to exercise. Cold water immersion is the most effective method of pre-cooling, with moderate evidence to support its effectiveness. It also has been shown that periodic use of cold water immersion may assist athletes when they need to recover quickly between training sessions or competitive events, such as a track meet.
There is also evidence that supports the other side of the argument as well – Research has demonstrated that cold water immersion (CWI) can lower post-exercise muscle stiffness, alleviate fatigue, decrease exercise-induced muscle damage (EIMD), and enhance athletic performance. Additionally, athletes have been able to complete more endurance exercise during subsequent sessions after undergoing CWI, as reported by Roberts et al. in 2014.
Studies have shown that CWI reduces post-exercise muscle stiffness, eliminates fatigue, decreases exercise-induced muscle damage (EIMD), and improves athletic performance. In theory means that athletes can accomplish more work in subsequent exercise after CWI (Roberts et al 2014)
A study published in the British Journal of Sports Medicine (Vaile et al) found that cold water immersion is an effective intervention for maintaining repeat cycling performance in the heat - this is associated with alterations in core temperature and limb blood flow. CWI can be a great recovery tool for in between activity (ie - cycling or a track meet)
Research in the European Journal of Applied Physiology supports taking a cold shower, which causes the body to increase its metabolic rate to generate heat, thereby stimulating the immune system and resulting in the release of a greater number of white blood cells.
CONCLUSION: Ice helps with pain, body temperature, and immune system, and MAY help with muscle recovery. Basically CWI can be a useful tool in an athlete's recovery, but it should be used in conjunction with other recovery strategies to provide the best benefit. More research is needed!
References:
Jones, P.R., Barton, C., Morrissey, D. et al. Pre-cooling for endurance exercise performance in the heat: a systematic review. BMC Med 10, 166 (2012). https://doi.org/10.1186/1741-7015-10-166
Peak, Roberts et al. The effects of cold water immersion and active recovery on inflammation and cell stress responses in human skeletal muscle after resistance exercise. J Physiol. 2017 Feb 1; 595(3): 695–711 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5285720/
Roberts, Raastad et al. Post-exercise cold water immersion attenuates acute anabolic signaling and long-term adaptations in muscle to strength training. J Physiol. 2015 Sept 15; 693 (18)
Roberts L. A., Nosaka K., Coombes J. S., Peake J. M. (2014). Cold water immersion enhances recovery of submaximal muscle function after resistance exercise. Am. J. Physiology-Regulatory, Integr. Comp. Physiology 307, R998–R1008. doi:10.1152/ajpregu.00180.2014
Janský L, Pospísilová D, Honzová S, Ulicný B, Srámek P, Zeman V, Kamínková J. Immune system of cold-exposed and cold-adapted humans. Eur J Appl Physiol Occup Physiol. 1996;72(5-6):445-50. doi: 10.1007/BF00242274. PMID: 8925815
GREAT META - https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP270570
Vaile, J. et al.; Effect of cold water immersion on repeated cycling performance and limb blood flow.; Br J Sports Med; 2011 Aug;45(10):825-9.doi: 10.1136/bjsm.2009.067272. Epub 2010 Mar 16.
Roberts L. A., Nosaka K., Coombes J. S., Peake J. M. (2014). Cold water immersion enhances recovery of submaximal muscle function after resistance exercise. Am. J. Physiology-Regulatory, Integr. Comp. Physiology 307, R998–R1008. doi:10.1152/ajpregu.00180.2014
