Benefits of Ice Baths

• Promotes neural system recovery
• Promotes cardio vascular system recovery
• Clears waste metabolites from muscles by actively dilating and constricting -vessels
• Reduces pain around the joints and muscles
• Assists with muscle regeneration and enhances muscle fibre remodelling

Protocols

Cold water immersion:

• A minimum of six minutes of immersion in a bath between 12 and 15 °C should secure all the benefits mentioned above

Dynamic (to be used after training):

• Shower before use
• 1 minute in the cold bath
• 2 minutes out of the water
• Repeat 3 to 6 times

Sport (to be used after a game or intense training):

• Shower before use
• 3 minutes in the cold bath
• 3 minutes out of the water
• Repeat twice

Extreme (to be used after a very intense effort, between two very close competitions, during heat waves or in the event of muscular or articular lesions):

• Shower before use
• 15 minutes in the cold bath

Latest Research

Cold Water Immersion Recovery Following Simulated Collision Sport Exercise
Authors: Monique Pointon and Rob Duffield, 2011

ABSTRACT

Purpose: This investigation examined the effects of cold water immersion (CWI) recovery following simulated collision-sport exercise.

Methods: Ten male rugby athletes performed three sessions consisting of a 2x30-min intermittent-sprint protocol (ISE) with either tackling (T) or no tackling (CONT), followed by a 20-min CWI intervention (TCWI) or passive recovery (TPASS and CONT) in a randomized order. The ISE consisted of a 15-m sprint every minute separated by self-paced bouts of hard-running, jogging and walking for the remainder of the minute. Every 6th rotation, participants performed 5x10-m runs, receiving a shoulder-led tackle to the lower-body on each effort. Sprint time and distance covered during ISE were recorded, with voluntary (MVC) and evoked neuromuscular function (VA), electromyogram (RMS), ratings of perceived muscle soreness (MS), capillary and venous blood markers for metabolites and muscle damage measured pre- and post-exercise, and immediately post-recovery, 2-h and 24-h post-recovery.

Results: Total distance covered during exercise was significantly greater in CONT (P=0.01), without differences between TPASS and TCWI (P>0.05). TCWI resulted in increased MVC, VA and RMS immediately post-recovery (P<0.05). M-wave amplitude and peak twitch was significantly increased post-recovery and 2-h post-recovery, respectively in TCWI (P<0.05). Whilst TCWI had no effect on the elevation in blood markers for muscle damage (P>0.05), lactate was significantly reduced post-recovery compared to TPASS (P=0.04). CWI also resulted in reduced MS 2-h post-recovery compared to TPASS (P<0.05).

Conclusion: The introduction of body-contact reduces exercise performance, while the use of CWI results in a faster recovery of MVC, VA and RMS and improves muscle contractile properties and perceptions of soreness following collision-based exercise.