Health benefits of cold therapy: 8 dos and don’ts to know before you go for an ice bath

Cold therapy: Always start with a mild water temperature to avoid shocking your skin. Don't make the water too cold ((Image: Canva)

Whether you're an athlete or someone who enjoys staying active and healthy, cold therapy can be an important part of your recovery routine. Cold therapy, like ice baths, can help with muscle pain, reduce inflammation, and improve overall mental health and fitness. It's a natural way to "reset" your mind and body, especially helpful for managing stress and preparing for major events like competitions.

Before you dive into cold therapy, here are some important things to keep in mind, suggested by Niharica Agrawal, wellness guru and also trained yoga expert.

Dos of cold therapy:

Start with a mild water temperature to avoid shocking your skin. When starting out, don't make the water too cold. Gradually lower the temperature as your body gets used to it. You might begin with cold showers or use ice-cold water in your bath before transitioning to full ice baths.

Know your "cold tolerance" range. Not everyone can handle extremely cold temperatures for long periods. Be cautious and stick to what feels comfortable for you during your ice bath sessions.

Wear appropriate clothing to regulate your body temperature during cold water therapy. Wearing long sleeves and shorts can help prevent hypothermia. While it won't keep you completely warm, it'll help maintain a safe body temperature during the therapy.

Schedule your cold therapy sessions. Keeping a schedule can help you stay consistent with your ice bath routine, especially when you're trying to reduce swelling and heal from injuries caused by workouts or poor posture.

Don’ts of cold therapy:

Don’t  force your body or push yourself too hard. Pushing beyond your body's limits can lead to more harm than good. Cold water therapy is meant to improve overall well-being when done correctly.

Don’t stay in the cold water for too long. Even if you're training for cold exposure, limit your time to 6 to 8 minutes. Prolonged exposure can lead to issues like shock or hypothermia.

Don’t go solo if you're new to cold therapy. Always have someone experienced with you, even if you're experienced yourself. It's a safety precaution.

Don’t immediately switch to a warm bath or shower after your ice bath. Gradually let your body warm up naturally. Contrast therapy (alternating between hot and cold) can be shocking to your system. Instead, try drinking a warm beverage to raise your core temperature.

Benefits of cold water therapy:

• It's a mood booster
• Improves energy levels
• Improves sleep quality
• Strengthens the heart muscle
• Speeds up recovery from muscle and joint injuries
• Reduces overall pain levels in the body