Ice Bath Benefits
for Recovery

Relax. Recover. Repair.

Ice Bath Benefits for Recovery
Relax. Recover. Repair.

Loved by athletes, celebrities, and fitness influencers alike, ice baths have long been one of the biggest trends in the health and fitness realm. Known for enhancing muscle repair, and reducing soreness and pain, they’re also said to improve concentration, and even boost sleep quality and skin tone. But, do they really work? And are they really the miracle recovery therapy that they claim to be, or just a passing fashion that will one day be forgotten?

Below, we cover all you need to know.

WHAT IS AN ICE BATH?

An ice bath, otherwise known as a cold plunge, involves taking a quick dip in very cold and icy water. You can experience ice baths at many gyms and spas, including FitRepublik. We host our ice baths in specialized cold plunge tubs, and under close supervision from our expert therapists. Alternatively, you can make your own ice bath at home by filling your bathtub with ice and cold water.

WHAT DOES COLD WATER DO TO THE BODY?

Sitting in an ice bath constricts your blood vessels. This slows down the flow of blood, and consequently reduces inflammation and swelling. This can feel particularly good after a hard and heavy workout. The sudden drop in temperature also helps your body flush out waste products such as lactic acid, which can often accumulate in the muscles during exercise. When you exit the bath, your blood vessels then dilate and blood flow increases to the extremities. This is said to further speed up the healing process within the muscles, and lead to increased heart health and better circulation.

WHAT ARE THE BENEFITS OF AN ICE BATH?

As mentioned above, there are many benefits associated with ice baths. While professional and amateur athletes mainly use them to aid recovery, combat muscle pain, and speed up recovery, they are also used to help ease stress and depression, and boost mood, sleep, concentration, energy, and willpower. Plus, as the cold ice causes the pores of the skin to tighten and close, ice baths are also known to give your skin tone a clear and healthy glow. 
ice bath setup in fitrepublik

IS IT BETTER TO DO AN ICE BATH OR HOT TUB AFTER A WORKOUT?

While sitting in a hot tub can promote relaxation, and help ease stiff joints, research shows that warm water isn’t as effective at promoting post-workout muscle recovery as cold water is. Rather than slowing down blood flow to the muscles, hot baths actually do the opposite and promote blood flow to the muscles by dilating blood vessels. However, while a session in the hot tub isn’t the ideal immediate post-race or workout ritual, sitting in hot water a few days after your heavy session is proven to be a great way of soothing sore muscles and melting away stress. At FitRepublik, we provide both hot and cold tub recovery experiences, enabling athletes of all levels to find the perfect muscle recovery routine for their body.

ARE THERE ANY RISKS ASSOCIATED WITH ICE BATH THERAPY?

Creating your own ice bath at home does come with several risks. Prolonged exposure to cold temperatures may result in hypothermia, and it can cause serious cardiac stress. Ice baths are therefore not recommended for anyone with heart, blood pressure, or circulatory issues, or people with nerve disorders. To ensure your ice bath is a fun, safe, and invigorating experience, we recommend doing it under the supervision of a qualified professional, and in a specialist ice plunge tub. At FitRepublik, we provide expert guidance about how to effectively use ice baths for deep muscle repair, pain relief, and relaxation.

Whether you are an athlete looking to add ice plunge therapy into your recovery routine, or a passionate health enthusiast who is interested in trying an ice bath for the very first time, we will advise you on the best course of treatment for you, and ensure you recover as quickly and effectively as possible.

To find out more about ice baths at FitRepublik, please visit our Wellness Centre page.

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