I was wondering what the ideal conditions are for taking an ice bath- temperature, how long, how long after a workout, how many times a week if available?
I read on this site from around 5-20 minutes, and temperature around 55 degrees?
whats ideal?
20min is a very long time. I’d prefer contrast between hot and cold. #min in a hot shower and 1 or 2 min in the ice bath for at least 3 rotations.
We go 15 mins at 50-55 degrees in the cold whirlpool. Our ice bath is usually around 42-46 degrees which is a bit to cold for me.
Yesterday I went 10 min @ 55 degrees and felt fantastic!
Optimal temp for ice baths is 50 - 60 degrees, I use them after every speed or game day.
Thanks for the info
Can someone please direct me to some peer reviewed literature that gives us these temperatures listed?
Thanks in advance.
ditto that
Charlie you said 20 minutes is too long for an ice bath but the article posted above from Blinky has a starting time of 20 minutes plus adding one minute for each additional 10 pounds after the starting weight of 175-
what are your comments on this?
Up to a certain point circulation is enhanced but later it must be diminished, as the body gives up on the peripheral tissue and moves to try to save the core. So I say shorter is better
If taking a shower first, then ice bath, you very cold shower right? or is the person physically entering in another tub with an ice bath waiting? Sorry if the question sound stupid, I just want to be sure/thorough. Thanks C.
ice bath waiting
I think 20 minutes is too long. I feel great after a quick 10 minute bath. Anything in the 20 minute or longer range makes we feel hypothermic and it takes a lot longer to get my body temp back to normal afterwards.
Vito, I normally contrast shower then get into the ice bath.
instead of a hot shower, and a cold shower, could a contrast be between for example a sauna and a whirlpool with cold water following the 3 hot 1-2 cold 3 times that you mentioned before charlie???
The cold time stays the same but it may take longer to heat up in the sauna between rounds- check the forum archives as there are a bunch of threads on this
Charlie,
what time duration would you say for ice baths or cold whirl pools that are 50-60f?
Is 10-15 enough or is 20 too long?
It’s dependant on muscle bulk and starting body temp but I think 20min is much too long.
The slope of the deep tissue temperature and time is nearly linear. I choose 15-20 minutes because the deep structures in the hamstrings and quads were cooled signifcantly. Anything past that time didn’t lower the temperature enough or at a rate to make it worth the time. Subjects had thermorods, or needles stuck into their legs to gage actual temperature. This is not a physiological theory but actual data. My experiences with this protocol is great since I didn’t have a big therapy budget and was forced to use this a lot with sprinters. Anything under 10 minute is just to help muscle spasm and will not help deep muscle inflammation. I am not saying that under 10 minutes is pointless, but what are the goals? I worry about swelling from heavy sprints but the combination of therapy and more precise doses of sprints may help prevent the eccentric damage.
When dealing with ice baths, or any cold modality for that matter, you must determine the desired effect. As Clemson said, under 10 minutes is great to brek up muscle spasms. To reduce inflammation, 10-15 minutes is ideal. When the duration reaches about 15 minutes or higher, dependant on body mass of course, you will experience something called the Hunting Response. This is a somewhat controversial theory, but we where definitely made aware of it in my college modalities class. This response indicates that at this time the blood vessels will actually dilate and blood flow increases within the muscles. Initially the blood vessels constrict so that the core (vital organs) can be protected from the cold. Once the body realises that it is not in immediate danger, the blood vessels dilate to protect the muscles and extremities from hypothermia. I agree with Charlie that 20 minutes of ice bath is rarely indicated.
Ialso agree with Charlie in the fact that for work recovery, contrast bath is indicated. The contrast with the heat dilates the blood vessels to a degree that adequate amounts of white blood cells can remove damaged muscle cells and stimulate the regeneration of the new and stronger cells.
http://www.regenerationlab.com/archives/000022.php
contrast work for muscle regeneration? no way. The pumping theory is outdated and the beta response charlie talks about is true.