An Ice bath is one of those fun, world challenges we all throw at each other from time to time. Engaging anyone from common citizens to celebrities, semiprofessional athletes to professional athletes, no one is immune to an ice bath challenge. And, if you think an ice bath is fun, you’ll have to consider the chattering of teeth, the incredible goosebumps and prickling of tingling we all get when we make that first bold step into the world of an ice bath. Does it sound attractive? Suppose we included “much less sore,” “much faster recovery” as well as “injury avoidance” to that list? Interested now?
Any sprinter, or marathon runner will tell you how much they value and adore their ice bath. This is because at the conclusion of every race and rigorous training session, ice baths have become part of their everyday training routine. Pride on the Line has dedicated its work to enabling every champion to obtain the best possible recovery ice bath experience and is synonymous for its comfortable and aesthetically pleasing designs and allowing the body to recover in a safe and healthy environment.
The Pride on the Line social media and website pages are filled with pictures and scientifically inclined discussions on the ever popular subject of ice bath recovery. Some people have composed some very interesting letters and emails along with social posts outlining their fear of getting into an ice bath. We often hear some interesting phrases like; “I’ll freeze”!!! No you won’t – you’ll be fine and even thankful for the experience and we highly recommend that you give it try!!
Let’s consider those who wish to take an ice bath because they recognise their importance but are still plucking up the courage to “take the leap”. This article is written with you in mind, to provide you with the necessary tools to take the first simple steps to breaking that fear and giving your body the positive treatment that it deserves.
It’s important to share a step-by-step process for perfecting the art of the ice bath and to let you know how you can remain distracted from just how cold you’re really feeling. Just like running, taking an ice bath is frequently harder psychologically compared to how it is literally.
Ice Bath and Science
So what’s the scientific research behind ice baths? There are differing points of view available. Many think they are the go-to method to speed up recovery and aid in the prevention of inflammation as well as post exercise discomfort. According to Jogger’s World, ice baths (or cold-water immersion) could assist in combatting the threats of injury and also stress on the body which is caused by longer training runs. They arguably help to constrict capillaries and also decrease metabolic activity, lowering swelling and cell failure after a tough effort. Furthermore, they are stated to aid in the removal of waste products from your muscular tissues and accelerate the recovery process. Therefore when you truly start to feel banged up, this article is here to help you get through your next ice bath challenge.
How to survive your next ice bath
Buy numerous bags of ice cubes. Position the bags of ice by your ice bath, cutting open the tops so that they are ready to be conveniently emptied into the tub.
Fill your ice bath with chilly water (as cool as your tap will go). There must be enough water in the ice bath to reach just below the area you wish to immerse. Then, add sufficient ice to increase the water level to cover the desired area of immersion and hop in.It might take your breath away momentarily but you’ll get used to it.
Experts state that the water must be between 10 and 15 degrees Celsius to gain positive results. It helps if you get a thermometer for monitoring and maintaining the water temperature.
Dress for success. You’ll want to wear comfortable shorts and be sure to place a sweatshirt or coat nearby as you might want keep your upper body as well as arms cozy. Make sure it’s a coat or sweatshirt you don’t mind wetting, as the bottom of it may become damp.
Research shows that the most important factor in the success of an ice bath is the immersion length and not the temperature. Stay in the tub with the ice for 5-15 minutes. You’ll discover that your toes are most likely to be the most vulnerable of all the parts you have actually immersed. They can get a little tingly/stingy by the end of your bath.Remember to never immerse your head in the cold slurry!!
Ice bath distraction should be your focus
Distract your mind from focusing on your current environment. The most effective means to make the time go by as swiftly as possible is to avoid thinking about how cool you are and by taking your mind away from the ice. Some social media browsing during this time will provide a welcome distraction and you’ll soon realize that the time has flown by.
After your ice bath, allow your body temperature to pull back gradually from its cold state. It’s tempting to hurry to take a warm shower straight after your ice bath and the reality is that everybody is guilty of doing so once in a while. However, the residual cooling effect as well as steady warming are optimal. Most professionals recommend first warming alternatives of a sweatshirt, covering and/or warm beverage.
Talk to Pride on the Line about the best option for your recovery after a strenuous workout.