1.PLACEBO EFFECT

As we've discussed, the benefits of ice baths may not entirely occur within the body itself but may be due to perception. Ice baths are what I call 'mental warfare'. This mental warfare reduces over time, decreasing sensitivity to the cold pain sensation. People often report feeling 'alive' and 'awake' after ice baths. This is what may also help reduce our perception of DOMS and RPE.

2.ANALGESIA

This leads nicely to physiological pain-reducing benefits. The cold sensation can wake up our thermal nerve cells. However, it can also decrease nerve conduction speeds and excitability. This can actually cause reduced communication from our thermal nerve cells to the sympathetic nervous system (10), resulting in reduced perceived pain.

3.VASOCONSTRICTION

Vasoconstriction is when the blood vessels (vaso) narrow (constrict). In the context of ice baths, this would occur due to the skin and blood vessels detection of cold sensation. The body does this to restrict blood flow and conserve its core temperature. This reduces blood flow to the muscles where we may have just created muscle damage and inflammatory responses.

4.REDUCED INFLAMMATION

It may very well be that a reduction in blood flow reduces swelling and white blood cell access to damaged muscles (3), resulting in reduced inflammation.

5.TRANSFER OF TEMPERATURE

A benefit of using ice baths or plunge pools versus something like a cold shower or cryotherapy is that the body is submerged and in direct contact with a cold liquid, which covers the body. The chances are that the blood vessels will respond better to a liquid that is in direct contact with the skin and can affect the skin's temperature.

1.ICE BATH TEMPERATURE GUIDELINESS

The range to achieve optimum ice bath temperature is approximately 10-15°C or 50-59°F.

2.ICE BATH TIME CONSIDERATIONS

Ice baths longer than the recommended 10 to 15 minutes can lead to undesirable consequences. This time limit must be adhered to in order to avoid potential drawbacks.

3.EXPOSE THE BODY STRATEGICALLY

We recommend completely immersing your entire body in an ice bath for the best vasoconstriction. However, if you're just starting out, consider soaking your feet and calves first, and then gradually soak your chest once you've grown accustomed to it.

4.TIPS FOR ICE BATHING AT HOME

Our cold tubs have adjustable temperatures, so you can turn it up a bit and then slowly cool it down as needed. Carefully balance to reach your desired temperature.

5.OPTIMAL TIMING 

To maximise the benefits of an ice bath, we believe it should be taken as soon as possible after a workout or game. Waiting an hour may reduce the potential positive effects, as the healing and inflammatory processes have already begun or ended.