Do Ice Baths Actually Work? | Cold Water Recovery

Do ice baths actually aid recovery? Just the thought of one makes us start to shiver, but many top athletes include this method of recovery into their plans! We wanted to find out whether the gains are actually worth the pain!

Just the thought of sitting in a bath of ice-cold water makes us start to shiver, it’s just not our idea of fun. So why do we see so many top athletes across a range of sports adopt this as part of their recovery process?

Heather wanted to find out if this recovery method is all it’s cracked up to be and whether the gains are actually worth the pain!

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[gtn]

Do you use ice baths for revovery? Do you use another method? Let us know 🛀

[lorcantreanor]

I jump into a nearby lake to recover after a long run. The water is freezing but legs feel so much better after

[robstriathlontipsforbeginners]

I take an ice bath after a long run. It has the added benefit of training my body to be used to cold water, which makes open water swimming much easier.

[dr.s.p.]

I thought I would comment here. I’ve been relatively fit over my life time, but sporadic in training. I’m now 71, diagnosed with mild COPD and never liked running, as I would quickly gasp for air with burning lungs and my legs felt like lead. I could do two pull-ups and 10 press ups. At the start of shut down I started the Wim Hof Method in all its glory with expiratory breath holds of only 45 seconds. I also re-started Buddhist meditation again for an hour, followed by yoga and Wim Hof. I’d get up at 4am to do this, (now it’s 5am and sleep ins on weekends). Since that time my expiratory breath holds went up to 3 and a half minutes. I included easy hanging ring work too. I can now do 8 to 9 rather strict pull-ups, 25 press-ups and I started running, because I found I could! I watched your videos and got some road trainers and trail shoes. Never thought I would. It’s not to break records. I run for fun. It takes me over hills, through forests, around our nearby lake/reservoir and I simply love it. I’m not winded, bu if I do after a climb, I walk and breathe my way back and trot off again. Your instructions on how to run were worth their weight in gold and I don’t ache (much) after. I’m now doing 7 - 8 miles and really, really feel good! I love the sounds of the birds, the creaks of trees rubbing together in the breeze and Mother Nature in general. I feel good and have been told by so many that I look terrific. I now find it hard to walk through doors as my head has appeared to swell too ;-) it’s made a huge difference to my life and I’m a lot more settled in mind as well as body, through the regular meditation. Of course cold showers and ice baths play a roll in the Wim Hof method and the abject agony at the start, but it’s that challenge to conquer was what drove me on and now they are easier and I feel good (after). My legs do feel it, but the cold showers, after a hot bath have got my blood highways working at their peak and I don’t ache that much. I live in a Victorian house with 42 steps and I’m also up and down all day like a Billy Goat and it’s easier now. I do one long run of 8 miles and two shorter runs of 3 miles in a good week, plus the work outs. Everything conjoined helps set my day up perfectly and throughout the week I enjoy life! I will keep on with this as it has definitely been life changing and “it’s never too late”! Thank you very much guys for the great pointers and help in getting me off and running (literally). Your channel was the best. UPDATE: Nearing 73 years young now, I’m now doing 10 - 13 pull-ups every other day, followed immediately by 25 press-ups. I’ve cut down on long runs up and down hills as I feel my ankles aren’t as strong for the rigorous hill climbs and descents and stick to one a week now, but I work out on the heavy bag instead (2 min round - 1 min rest for 3 rounds which is enough, enough, enough!) Because of Wim Hof I am reborn and it’s never too late!! Meditation to de-stress in this turbulent world is also important and importantly, not to feel guilty in any way if I miss any of my sessions or training. I listen to my body and sometimes just chill, read or enjoy the moment. Many of my patients are finding that Wim Hof has changed their lives and those in daily chronic pain and fibromyalgia have found significant pain reduction after sticking with the system. No need for taking courses; it’s not rocket science and there’s Wim Hof YouTube videos galore to help or just get his App and go for it. There’s now a group of ladies of all ages from a large area around me that get together every day, (or up to you) and sea swim throughout the year; they’re called the “Blue Tits” and thoroughly enjoy themselves. Good luck!

[iberiksoderblom]

My "Jewels" says "No, No, Damn No !!!".
But my experience with my legs are, that if I cool them down directly after a hard run (speed and/or duration) with a cold 5 Degr. C shower for 10 - 15 minutes, my legs are a lot better the next day.

[mattofthenorth]

also Wim Hof breathing method in the cold is a game changer

[ToxicLucidity]

I overdid running during the pandemic which left me severely injured and unable to run. In late 2020 I started to try the Wim Hof method (breath work, ice baths and meditation) and I became addicted to the high it gives you - something I was missing from my runs. 8 months of daily ice baths enabled me to start running again. Now it use it to accelerate recovery.

[ninjastellar]

Ice baths help me out a lot. I've been a runner for 4 years and I had some time to compare my recovery with and without an ice bath. I use them after harder sessions. The physiology behind cryotherapy is fascinating to me. For my master's thesis I will test the hypothesis that using ice baths reduces recovery time and overall perceived pain in amateur runners. Taking into account what the literature has to say about placebo, I don't think that's the case here. Actual physiological changes happen, we observe sudden vasoconstriction, vasodilatation and hyperventilation. One could say that the shock of an ice bath also has an effect on a psychological state in that there could be an increase in cortisol and/or adrenaline and that is why people might think it has no effect other than placebo but, that is a faulty way of thinking as the complete physiology behind cryotherapy hasn't been researched enough. Besides, both mental and physical components are crucial in our performance. Mental being sometimes more imperative than physical. Hormones mentioned before are a part of our body that DO affect our tissues.

[gemmapotter]

I’d not long got out of mine when the notification for this came through! Weird timing... 😂😂 My OH thinks I’m nuts but I swear by them after a long run or heavy gym session.

[RobertLHargraveIII]

I use my homemade ice bath (flex seal and a chest freezer) 6-7 times per week. 1000% recommend it. Cheers!

[lordbertos]

Wow I’m looking up this subject online and boom I get a notification on YouTube and you guys are covering it! Great timing!

[kenthompson]

I was under the impression that the ice bath stopped some of the inflammation that takes place following a hard training session. However this inflammation is what drives your bodies adaptions to the stress (hard training). Therefore suitable for post race, football, rugby match, etc when your looking to perform again the next week - quick recovery -> adaption. However if you are like me and training for your first IRONMAN, you will need as much adaption to the stresses you've placed on your body as possible.

[levbobrov]

2:05 -- that's what "taking one for the team" means. Every guy even just *watching* this video probably had the same expression.

[carllycett]

I have a small freezer filled with water, plugged into a timer, just keeps a skin of ice on surface, use it after hard/fast sessions, takes a few weeks to build up the minutes standing in it!

[sportim]

Love ice baths and believe they do help speed recovery. Great video GTN!

[alandiegovillalobos]

After long runs (I'm a big guy at 110kg) I apply cold water to my knees and hips. Feel like running cold water is more cold that a bath. Of course not all places have really cold running water.

[MOTORRAD_ONLINE]

Yesterday i started hitting my head with a stick after intensive interval sessions. My legs are far less in pain now and the increased blood flow caused by the scars increases recovery and red blood cell production. Helmet doesnt fit anymore but i can run faster than ever. I love scientifical evidence like that 👍🏼

[Dccassidy]

Really enjoy and feel the true benefit of faster recovery 😅

[klassenw]

This was a disappointing video. That was completely anecdotal and subjective. Where was the scientific studies you referred to? Even a phone call to someone more knowledgeable? I’ll give Covid the blame, but lately your videos haven’t been to the same technical caliber I grew to appreciate in the past.

[tomrankin]

I do appreciate Mark's sacrifice for the team. That took a lot of courage to take an ice bath while recording a video. What do you do with the remaining ice when done? Cocktails?