BENEFITS OF COLD THERAPY: COLD SHOWERS, ICE BATHS AND COLD PLUNGE

WRITTEN BY: FATHIMATH SUOODA,CLASS OF 2025

This blog is about the benefits and precautions of cold water therapy, exploring its impact on physical and mental well-being.

INTRODUCTION

Did you know that Roman physicians used cold water dipping to treat fever? Cold water therapy has a rich history, and in recent years, ice baths, cold showers, and cold plunges have become a go-to method for athletes and fitness enthusiasts looking to speed up their recovery process. In this article, we will explore the amazing benefits of this method, any drawbacks that may exist, and delve into the scientific support backing it up for us

REDUCE INFLAMMATION AND SPEED UP RECOVERY

Ice baths are a popular method to improve recovery time after intense physical activities. The cold temperature of the water constricts blood vessels, reducing inflammation and swelling in the muscles. This aids in healing micro-tears in muscle fibers at a faster rate and also relieves muscle soreness.

According to some well-known physicians who have been doing studies in this field believes cold water stresses your body that it goes into survival mode working hard to maintain its core temperature.

This stimulates your body to increase circulation and increased circulation allows blood to be redistributed, delivering new oxygenated blood to areas of the body that need recovery.

Regular ice bath sessions or cold shower right after intense workouts can enhance athletic performance by enabling athletes to recover faster, train more frequently, and at higher intensities.

This helps in reducing muscle soreness and fatigue, allowing athletes to push their limits during training and competitions.

Ice baths also play a crucial role in injury prevention. By reducing inflammation and swelling, ice baths minimize the risk of further damage to tissues and muscles.

Cold water immersion can also help alleviate chronic pain associated with conditions such as arthritis or tendonitis.

Athletes who incorporate ice baths into their recovery routines are less likely to suffer from overuse injuries.

REST AND RELAXTION

Apart from physical recovery, ice baths also contribute to mental well-being. Ice baths or cold showers makes the body release endorphins which are body’s feel-good chemicals. What endorphins does is it binds to receptors in the brain and block the perception of pain and generates a sense of euphoria and relaxation. The cold immersion also activates the parasympathetic nervous system, specifically vagus nerve inducing a state of relaxation and reducing stress levels. Regular ice baths also have shown to decrease cortisol which is the stress hormone that keeps the body on alert. Lowering cortisol will bring the body out of that worried state and can improve sleep quality, reduce anxiety, and enhance overall mental clarity.

TIPS ON TAKING COLD THERAPY

Now that we have discussed the numerous benefits of cold showers, it’s time to learn how to incorporate this practice into our daily routine, especially in apartments and dormitories.

If you are someone who typically showers with hot water, it’s recommended that you gradually decrease the temperature to normal body temperature and then continue to decrease it until it’s as cold as possible.

Once you can tolerate the coldest temperature, try to stay in the shower for at least 30 seconds and gradually increase the duration.

PRECAUTIONS: WHO SHOULD AVOID ICE BATHS?

However, there are certain health considerations that you must keep in mind before attempting to take cold showers.

These include cold urticaria or hives, which is a skin reaction to cold exposure.

People who are with open wounds, neuropathies and poor circulation are to avoid it completely.

Also, individuals with any cardiovascular conditions must be cautious as exposure to very cold water could suddenly add stress to the heart and cause it to overwork.

Lastly, individuals with Raynaud’s syndrome, which causes numbness in the fingers and toes in response to cold temperatures, should avoid cold showers as it is going to a very painful experience to those individuals.

It is extremely important to consider and these situations before attempting the cold therapy.

RESEARCH LIMITATIONS

Although ice baths have gained popularity, scientific evidence supporting their benefits are still limited.

Many studies conducted have limitations such as small sample sizes, inconsistent methods (including varying water temperatures, durations, and dipping techniques), limited focus on young and athletic individuals, and reliance on self-reported results.

Due to these constraints, there is often inconsistency in the conclusions drawn from current research. Further high-quality studies are necessary to establish a consensus on the benefits of ice baths.