Ice Baths: Are They Worth It?

Cold-water immersion, also known as an ice bath, is a recovery regimen usually done following a high-intensity workout where you dunk yourself in a tub of cold water for 10 to 15 minutes. From pro athletes like Lebron James to mega superstars like Lady Gaga, it seems like everyone is plunging into the ice bath trend. Cryotherapy centers are even popping up in cities across the country! But is this type of cold therapy a good idea for average weekend warriors and runners?

Evan Werk, MD, a sports and family physician atBanner - University Sports Medicine and Concussion Specialists, said it depends. “Cold baths are definitely picking up popularity, but the method isn’t without some controversy,” Dr. Werk said. “They can certainly soothe sore muscles, but more research is needed before we can make a firm conclusion.”

如果您很好奇所有的嗡嗡声，这里有一些潜在的好处和缺点，可以帮助您确定是否值得进行冰浴。

The potential benefits

1. 减少肿胀和炎症。When you sit in cold water, your blood vessels constrict. It is thought that this constriction improves post-exercise swelling and inflammation which may cause pain and muscle destruction after activity.
2. Soothes sore muscles.There is some最初的证据that, compared to typical rest, cold water immersion can be effective at reducing delayed muscle soreness after intense physical activity. This is thought to be due to the pain-relieving effect of cold water.
3. May improve performance.Though the evidence is somewhat mixed, most athletes use cold water immersion hoping to improve their performance. There is some promise for improvement in sprint speed and muscle strength, though this is likely to depend on the specific protocol, such as temperature and length of immersion, as well as other factors like nutrition and hydration.

一些可能的缺点

1. Hypothermia and frost bite.Exposure to extreme heat or cold for prolonged periods may not good for the body. If you take a dip in an ice bath, don’t stay in for more than 15 minutes. Listen to your body. If you notice you are getting very tired or your skin is changing colors, it’s time to get out.
2. Painful experience.我进入一个冰浴sn’t for the faint of heart—especially if you get in quickly. If the pain doesn’t subside after a couple of minutes, either add more water or get out.
3. Heart disease.If you have acardiovasculardisease, check with your doctor first.

沃尔克博士说：“由于没有明确的冰期或冰浴上的答案，因此找出是否喜欢它们的最好方法是尝试它们。”“如果他们不起作用，请不要担心。有很多科学证实的方法可以做到。”

If you want to take the plunge at home, Dr. Werk shared these safety guidelines:

• Limit exposure.将您在浴缸中的时间限制为15分钟的顶部
• Don’t go it alone.Have someone supervise you the first few times.
• Know your body.If you are sensitive to cold or have a cardiovascular disease or high blood pressure, consult your doctor first.
• 穿衣服。This will help protect sensitive areas.
• Go waist deep.Start by only immersing the lower half of your body.

Questions or concerns? Schedule an appointment with avwin.comac德赢官方首页 to see if ice baths could work for you.