What are the benefits of a homemade ice bath ?

February 23, 2024

Ice baths are a practice that is growing in popularity. Even though exercise seems intimidating, it must be admitted that it is full of benefits for the general health of the body. This is also why top athletes make it a ritual. If you are therefore an amateur athlete aspiring to the high level, you must also get started. If you are hesitant to do it, this article can help you take the plunge. Discover the advantages of this practice.

What is a home ice bath and what does it consist of?

Before talking about the benefits of the ice bath, it is worth explaining what it is and what it consists of. To put it simply, it’s a cold bath with ice water. It involves immersing the body in water and is known to speed up the muscle recovery process. Although the temperature can vary depending on geographic location and season, it is generally between 10 and 15°C. Note that the ice bath is taken in an ice bath tub. If you don't have one, place your order now.

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The Benefits of Using an Ice Bath for Muscle Recovery

Among the many benefits of the ice bath, one of the most interesting, especially for an athlete, is muscle recovery. In fact, when a part of the body is immersed in cold water, the phenomenon of vasoconstriction occurs, which leads to muscle contraction and therefore a reduction in swelling. The muscles heavily used by the effort are therefore soothed, which promotes recovery. In case of injury too, it becomes easier for the muscles to heal.

How to Make a Homemade Ice Bath

To make a homemade ice bath, simply fill your tub with cold water and ice cubes. Using a thermometer, then make sure the temperature is between 10 to 15 degrees Celsius. To get the most out of the experience, you can add essential oils such as lavender or chamomile.

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Protocols and precautions to take

When taking your bath, it is essential to follow certain protocols. To begin, respect the temperatures indicated previously and do not exceed 15 minutes in the ice bath. Also avoid submerging your head underwater. These precautions help prevent your body temperature from dropping suddenly.

If you also have pre-existing health problems such as heart or circulatory problems, consult a professional before taking a cold bath. The latter will be able to discuss with you the relevance or not of such a bath.

Finally, when you come out of the ice water, immediately cover your body with a warm towel to quickly increase your body temperature.

Practical example of a professional athlete using ice baths as a fitness routine

Many professional athletes incorporate ice baths into their routine to recover faster. The best known case is that of Cristiano Ronaldo. According to these teammates, he always takes a cold bath after each match, regardless of the time he returns to the club's facilities. The numerous photos in ice baths that he shares with his fans also attest to this. And when we look at how our body responds despite age, we can understand the importance of this practice for athletes.