Ice Bath: Is It Really Effective for Recovery?

Ice bath method lately has been suggested as a recovery method after high intense training. The question is: is it really effective?

The importance of recovery

Recovery phase subject is an endless theme to be analyzed. It is known that recovery phase is an important phase on physical training. An appropriate recovery method can lower the physical training performance and avert various sport injuries.

One of the studied methods is cold water immersion or known as ice bath. The problem is, is that method effective enough to help recovery process? The results of study on ice bath method are varying. Some results presume that the method significantly recover runner’s condition after a race or high intense training. Some others presume otherwise.

Low temperature effect

Basically, recovery method using ice bath, gives aid to soreness after high intense physical training. The mechanism relates with body respond to low temperature condition. It is said that body inflammation reaction, caused by physical training, is lower on colder temperature.

Cold will stimulate the nerve system near skin surface to lower the blood flow to the particular tissue so that swelling and inflammation will be reduced. The cold sensation also can lower the threshold of pain so it is often used as therapy for physical training trauma injury.

Theory vs. practice

In theory, this ice method gives obvious benefit. However, studies on decades show that the result is not yet satisfying.  One of the examples is on a rugby competition in Australia.

The rugby players are asked to do the ice bath method based on the regular recommendation which is 5-15 minutes. Right after, their physical performance is being measured, to find the impact of ice bath method. Outwardly, the ice bath method doesn’t give strong effect to player’s physical performance. However, on other study, ice bath seems to help diminishing stiffness after training.

In closing, this ice bath method can be one the choices during recovery phase before moving on to the next training. Aside from that, we need to understand that generally, recovery can be done using two methods, active and passive. Find the detail regarding effective recovery methods on the next discussion.