Ice Baths Have No Effect On Relieving Muscle Soreness

Sitting in a bath of ice cold water following a hard training session may seem bizarre. Going to the gym and working out is enough for most people, and the idea of doing anything more than collapsing onto the couch following training might bring you out in a cold sweat. But when that “something more” is an ice bath, that’s enough to turn anyone’s blood cold – literally!

First up, let’s take a look at why people use such a bizarre practice as part of their training regime.

The idea behind cryotherapy is that the cold temperatures athletes expose themselves to effectively constrict the blood vessels around the muscle cells, thus severely restricting blood flow. Some form of cool down is always recommended post exercise, as simply waltzing out of the gym straight after you've finished your last set isn't best practice. While many people choose to sit on a bike and pedal sedately for a little while, or go for a walk round the block as a way of cooling down, more and more gym goers are implementing these extreme tactics that once were purely the game of elite athletes until fairly recently.

Delayed onset muscle soreness, more commonly known as DOMS, can affect anyone, regardless of their level of training experience, or how grueling the workout may have been.

The soreness you feel in the days following an exceptionally challenging workout are caused by this muscle breakdown. The theory is that by cutting off blood flow and reducing inflammation, you’ll reduce the risk of experiencing DOMS. Not only will this make the next few days much less painful, but for athletes, who often train every day, and sometimes more than once, it means they can carry on with their normal routine without being adversely affected by DOMS.

Another advantage is the pain gate theory. If you've ever taken a true ice bath, you’ll know that it’s not just uncomfortable – it can be down right agony. Fortunately though, this can have some benefits.

Read More: Sore Muscles? Follow These Simple Tricks

Signals of extreme temperature travel to your brain faster than signals of pain. If you’re feeling really rundown and achy after a hard training session, or have suffered a painful muscle pull, an ice bath can temporarily relieve the pain.

Anecdotally, there seems to be a lot of evidence to support the notion of ice baths being helpful. You only have to look at how many top professional sports teams, and even semi pro and amateur teams now have ice baths at their facilities. Not only that, but many high end gyms and health spas are introducing cryotherapy and recommending members take ice baths, or even freezing cold showers after training.

Recent research has come to light, however, that suggests ice baths maybe aren't quite all they’re cracked up to be. What do you need to know? Are ice baths even safe?

Ice Baths – The Stone Cold Truth

Now, you may be a staunch proponent of the ice bath, and swear by its effectiveness. If this is the case, and you feel that the pain of plunging yourself into a freezing tub after every run, squat workout, or practice on the football field is worth it for how you feel afterwards, then more power to you. Even if research shows ice baths aren't effective, there’s certainly something to be said for individualization and the placebo effect. If you feel the benefits – keep doing what you’re doing.

A study from the University of New Hampshire looked into ice bath’s effects on post workout muscular soreness, and found there was no statistically significant reduction in DOMS. Additionally, they noticed no benefits in terms of inflammation or strength gains either.

The study, which was carried out by masters student Naomi Crystal as part of her thesis, examined participants’ soreness from one hour to three days after exercise.

The design of the study was simple; 20 college aged men ran downhill for 40 minutes. Following this, 10 of them stood in a tub of thigh high ice cold water. To carry out the tests, measures of quadriceps strength, thigh girth, reported levels of pain walking downstairs, and blood levels of plasma chemokine ligand 2 (CCL2 - a marker for inflammation,) were tested.

A slight difference in CCL2 was noticed, but this wasn’t deemed statistically significant. Even if a larger difference was found in this particular parameter, the lack of results in the other three markers would far outweigh any benefits from the CCL2 change. What good is reduced inflammation if you’re not stronger, bigger and still in just as much pain after your workout session!?

Another aspect to take into consideration if you are thinking about taking an ice bath after a training session is pain.The pain gate theory does hold some merit, but the pain people suffer from taking an ice bath could be so much that it puts you off training altogether. Potentially, a muscle strain, sprain or tear could be painful enough to warrant the added discomfort of an ice bath, as the pain gate theory could reduce the acute feelings associated with such an injury.

As a matter of course though, if your training regime is properly structured, you shouldn't be in such a state post workout that you need to jump into freezing cold water to reduce your pain.

Read More: How to Avoid Sore Muscles after a Workout - and What to Do When Muscle Pain Occurs?

Ice baths may not be completely redundant, according to Crystal, they just shouldn't be used as a matter of course. The average gym goer, weekend warrior or recreational athlete is very unlikely to ever need an ice bath to reduce muscle soreness after a workout.

Perhaps if you've changed up your training routine, or done something where you've really pushed yourself – a marathon, or a power-lifting competition, for example, then an ice bath may be worthwhile, but otherwise, probably not. Now, if you're just curious what it might feel like to experience an ice bath after a workout, more power to you. The practice does sound interesting enough to at least merit trying it once, doesn't it? The good news here is that ice baths are safe. If they won't help you, they won't harm you, either.