Introduction
In recent years, the idea of post-game or post-training ice bath has been getting much attention. Traditional and newly rediscovered by athletes and healthy lifestyle advocates, this practice is useful for the body and the mind. Just like with any other program, taking the first step in ice bath therapy can be a bit overwhelming, but once you are a bit enlightened, you are going to be in a shower of benefits from cold water immersion.
In this article, I’ll be introducing you to what ICE BATH THERAPY is, why you need it, and how you can start your RECOVERY PATH easily. This post reveals you how to prepare the ice bath, safety measure that should be taken and how to ensure consistency. By the time you complete reading this article you should be able to comprehend what it takes to enter the therapeutic world of the ice bath.
Why Ice Bath Therapy?
Ice bath, or cold water treatment, or cryotherapy, are aimed at cooling your body to a temperature of less than 59°F , or 15°C, for a certain duration. This form of therapy has numerous health benefits:
1. Reduced inflammation and muscle soreness: When in the evening after training, ice bath therapy is effective in decreasing inflammation, relieving the muscle soreness, and reducing the time of recovery.
2. Improved circulation: Circulation can be enhanced by cold exposure leading to improved removal of waste product in our muscles.
3. Increased mental resilience: Exposing yourself to cold temperatures in a certain point is useful to improve your mental health and your mechanism of coping with stress.
4. Boosted immune system: Cold water temperature is effective in increasing antibody levels in the body through natural killer cells that fight infections and various types of cancer.
5. Improved sleep quality: One of the most important benefits of heating the body with cold — you will sleep well and recover your strength, which is important for all sorts of physical and mental processes in your body.
Ice bath therapy: how to start
However, for the uninitiated getting into the ice bath its vital to know how to set it up and what measures need to be put in place to prevent any mishap. Here’s a step-by-step guide to help you get started on your recovery journey:
- Choose the right location: Choose a place, where you will not be interrupted, and where you can spend time in cold water and feel comfortable.
- Set up your equipment: You will require a strong and water proof receptacle box or you could use a small pool and a thermometer to check the water temperature. Make sure that the bath water level is such that your body can be soaked up to the neck.
- Prepare the water: Pour water into your container of pool and make sure that the water temperature should not exceed 59 °F or 15 °C. It is possible to use tap cold water, ice or ice packs in case you feel the temperature is high, and you wish to decrease it. The treatment temperature should lie between 5°C and 15°C and it was found that the smaller the temperature, the better the treatment will be.
- Safety first: Do not step into the ice bath by your own and keep someone beside you at the time. Ice bath therapy is not advisable for people with heart or circulatory disease or any other chronic or acute illness.
- Acclimatize: Acclimatization of the body to the cold is more preferable by entering the water at first for 30 seconds to one minute and then slow build up.
- Submerge and stay still: Now that you are sure that water is comfortable on your body get into the water and try to avoid moving a lot. Do not scratch head, twiddle toes, or flail arms, because these are the major motions which can contribute to heat loss.
- Gradual exit: Slowly get out of the ice bath paying particular attention to the rim of the container or pool in which you are bathing. Once you are out, you should sit for a while so that your body can adapt to the new temperatures.
- Post-ice bath care: Once your are done with the ice bath take a couple of minutes to recover and savor the post bath euphoria. Wear layers of clothing that will keep you warm, dry and comfortable and have a cup of tea to help warm the body from inside out.
Corollaries for Consistency
Routine use of an ice bath is important when it comes to enjoying its various benefits. Here are some tips to help you stay on track:
- Set a schedule: Choose a fixed time of the day and continue with the technique to focus more on creating a habit and increase the likelihood of practicing the ice bath concurrently.
- Stay motivated: Sometimes the intensity of the pain makes it hard to stand, so spend a few moments trying to recall the positive impacts of the ice bath therapy. This way, the goals set will be visible, and work progress and accomplishments will help to maintain motivation.
- Warm-up and stretch: However, it’s important that you follow through warm-up and stretching out exercises before and after the ice baths. This will help reduce the chances of getting an injury and also improve on the beneficial impacts of the treatment.
- Listen to your body: Stop the activities if you develop some discomfort or if you feel too tired. You need to work it out in a way that is suitable for a particular individual.
- Pair it with a healthy lifestyle: However, integrating ice bath therapy with a healthy diet, exercise and sleep will help achieve the optimum outcome.
Conclusion
The positive effects of ice bath therapy include increased physical performance and reduced time for recovery as well as better mental strength. If you follow those basic guidelines, then you are on the right track towards getting the therapeutic benefits of cold water exposure. Just make sure you don’t take shortcuts, always be safe to your clients and make it a point always to practice what has been learnt and you shall have value for your efforts in your recovery.
