Benefits of ice bath therapy: Reduces muscle soreness, improves circulation, boosts stamina

Regular use of ice baths may improve endurance by increasing the body's tolerance to cold and reducing the perception of fatigue. (Image: Canva)

Actor Neha Sharma recently gave a glimpse of her ice bath therapy on her social media handle, and fans were curious to know her experience. Ice bath therapy, also known as cold water immersion or cryotherapy, involves submerging the body, typically up to the waist or chest, in cold water for a specific duration. The cold temperature constricts blood vessels, reduces inflammation, and numbs nerve endings, leading to decreased muscle soreness and faster recovery. Ice bath therapy is believed to flush out metabolic waste products, enhance circulation, and improve overall recovery time.

To perform ice bath therapy, fill a bathtub with cold water, typically around 10 to 15 degrees Celsius, and immerse yourself for 10 to 15 minutes. It's essential to gradually acclimate to the cold temperature and to listen to your body's response to avoid adverse effects like hypothermia.

The advantages of ice bath therapy are numerous, particularly for athletes or those recovering from intense physical activity. Here are some benefits and tips on how to do it correctly suggested by Mumbai-based fitness trainer Raghav Sacchar.

Advantages

Reduced muscle soreness: Ice baths can help alleviate muscle soreness and fatigue after intense workouts by constricting blood vessels and reducing inflammation.

Faster recovery: Cold water immersion promotes faster recovery by flushing out metabolic waste products and decreasing inflammation, allowing muscles to recover more quickly.

Improved circulation: Alternating between cold and warm water can improve circulation, which may enhance recovery and reduce the risk of injury.

Enhanced endurance: Regular use of ice baths may improve endurance by increasing the body's tolerance to cold and reducing the perception of fatigue.

How to do it right

Preparation: Fill a bathtub with cold water, preferably between 10 to 15 degrees Celsius (50 to 59 degrees Fahrenheit). You can add ice cubes to lower the temperature if needed.

Duration: Submerge your body up to the waist or chest for 10 to 15 minutes. Start with shorter durations and gradually increase as you become accustomed to the cold.

Movement: While in the ice bath, gently move your limbs to promote circulation and ensure that all areas of your body are exposed to the cold water.

Gradual cooling: If you're new to ice baths, gradually decrease the water temperature over multiple sessions to allow your body to acclimate to the cold.

Post-immersion: After the allotted time, slowly exit the ice bath and pat your skin dry. You may experience a slight shivering response, which is normal as your body readjusts its temperature.

Warm-up: To prevent shock to your body, warm up gradually after the ice bath by wrapping yourself in warm towels or clothing and engaging in light activity.

Hydration: Drink plenty of fluids before and after the ice bath to stay hydrated and aid in recovery.

Frequency: Ice baths can be used post-exercise or as needed for recovery, but it's essential to listen to your body and not overdo it. Aim for 1 to 3 sessions per week, depending on your training intensity and recovery needs.