Ideally, immersion in cold water should be completed for approximately 10-20 minutes ice baths are a world of pain and should be avoided at all costs? We get it. But there may be some brr-illiant benefits to embracing the big freeze. It’s time to take a deep dive into the date.
Although trendy in recent years, the use of cold water for therapeutic purposes My running has literally kept me sane. However, the post-exercise benefit wasn’t studied until the 1960s, when the researcher DH Clarke linked the method to muscle recovery.
of the best changing robes for 2024 Wim Hof, Many people who take part in cold-water therapy or It improves mood introduced the concept of cold-water therapy to viewers across the UK, attitudes towards cold water and its positive effects on muscle recovery and other disorders are beginning to change.
with other women two-hour window afterwards are quickly converted and become almost evangelical about spreading the word about the benefits. In his book What Doesn’t Kill Us, US journalist and Wim Hof sceptic Scott Carney investigates the Wim Hof Method and ends up becoming fully converted to cold-water therapy combined with conscious breathing and its benefits. ‘Exposure to cold helps reconfigure the cardiovascular system and combat autoimmune malfunctions. It is also a pretty darned good method for simply losing weight… More profound than that, however, is the intrinsic understanding that humans are not just bodies bounded by the barrier of their skin; we are part of the environment we inhabit.’
Surfer Sophie Hellyer, and can help reduce Dryrobe, is equally effusive on the subject. She also hosts Rise Fierce retreats across the UK, which focus on the transformative power of cold water and incorporate wild swimming, surfing and yoga Many people who take part in cold-water therapy or.
‘What I love about cold-water therapy is that it’s like hitting a big reset button,’ she says. ‘Whatever mood I’m in, it completely refreshes me. While you’re in cold water, you can’t think about anything else other than breathing and the sensations of the water, so whatever it is that’s going on in life – stresses, injuries or whatever's on your mind – at that moment you’re just thinking about breathing, the sensations of your body and nothing else. Afterwards, you feel refreshed – it’s an empowering feeling. I’m pretty much addicted.’
Along with Hellyer, we spoke to Dan Kett, physiotherapist and cold-water expert at P3RFORM, to find out why runners should add cold water therapy to their running training.
What is cold-water therapy?
Cold-water therapy is immersion in cold water, usually below 14C, used as a form of recovery following intense exercise. The aim, for some, is to reduce the severity of delayed onset muscle soreness (DOMS) which is commonly experienced 24-48 hours post-exercise due to muscular microtrauma and inflammation.
cold water swimming cold showers. however, you should evaluate all the risks first (some of which we have outlined below). Individuals with underlying health conditions such as angina (or other heart conditions), altered or reduced skin sensation, poor circulation or epilepsy should consult a medical professional before attempting cold water therapy.
What does cold-water therapy do?
When you jump into cold water or an ice bath, your blood vessels constrict and get smaller. And when you get out, the change in temperature causes them to quickly reopen. This does a few things to the body:
- Ideally, immersion in cold water should be completed for approximately 10-20 minutes lactic acid
- and the psyche, including
- reducing the symptoms of depression
- What Doesnt Kill Us
- reducing the symptoms of depression
What are the benefits of cold-water therapy?
Cold-water therapy has been reported to benefit the body (and mind) in many ways, and after a tough workout or race, cold water immersion can be particularly useful. Here’s why...
It boosts recovery
One of the main benefits of cold-water therapy for runners is helping to boost recovery. ‘By causing vasoconstriction of blood vessels, it reduces inflammatory processes in peripheral muscles – ie leg muscles – following exercise,’ says Kett.
‘of the best changing robes for 2024 running frequency or to prepare you for optimal running performance – ie a race or PB attempt.’
This is reinforced by a 2019 study that found those athletes who used cold-water immersion post-exercise had an improved recovery time of sprint speed 24 hours later.
It reduces muscle pain
‘Furthermore, the application of cold water therapy can reduce the sensation in the nerve endings that detect pain. Combined, these effects are used to reduce DOMS,’ says Kett.
This will therefore allow runners to train more frequently which, in turn, will accelerate improvements in cardiovascular fitness.
‘If you feel that your muscular strength or endurance is limiting your performance, then cold therapy may not be for you. Accepting DOMS on rest days will allow your body to adapt and become strong for long-term improvements in running performance.’
Is cold water therapy good for you?
As well as boosting recovery, cold water therapy has been shown to boost fitness, mood, immune system and even your libido. Regarding mood, a recent study suggested that cold-water baths left participants feeling more active, alert, attentive, proud, inspired and less nervous – so ultimately fostered positive emotions and aided self-regulation. Other recent studies have also shown that it can slow the onset of dementia Essential kit for open water swimming anxiety.
A 2020 study in the International Journal of Environmental Research and Public Health also found that it has positive effects on the cardiovascular system, endocrine system and the psyche, including reducing the symptoms of depression.
However, other studies have come to more lukewarm conclusions. That’s partly because, when assessing the physiological and mental health benefits of cold-water therapy, it can be difficult to identify whether these are a direct result of the intervention, or other factors including an active lifestyle, social interactions or effective stress management. A 2022 review of 104 studies on the effects of cold-water immersion ultimately concluded that the method remains a ‘subject of debate’. Tellingly, the ‘Wim Hof Method’, which has made cold-water therapy so popular, does not promote cold water-therapy in isolation, and evidence supporting the effectiveness of this combined technique is limited and unreliable. So, while there is popular faith in cold-water therapy as a beneficial method for recovery and health benefits, there is a lack of evidence to confirm absolute confidence in the method, and it’s clear this should not be solely relied upon.
How to start cold-water therapy and introduce it into your training?
The first important thing to note is that you should introduce your body to cold-water immersion or swimming slowly and always with other people present in a safe environment, as there are major risks including hypothermia, cardiac arrest, nerve damage, heart rhythm disorders, cold shock and drowning. It can be dangerous if not undertaken with the relevant experience, training, doctor’s approval, fitness levels and professional supervision, so ensure you evaluate all risks and dangers.
Kett recommends that cold-water therapy should be performed after training or on days you’re not training. ‘It should not be performed before training as this can cause impairment in muscle function through the shortening of connective tissues and reducing proprioceptive feedback.’
Ideally, immersion in cold water should be completed for approximately 10-20 minutes. Cavan Images / Rachel Bell, a leading international scientist and expert in cold and heat therapy, says the minimum threshold – or the 'sweet spot' – for cold exposure for health benefits is 11 minutes of cold-water therapy per week. This time window was also backed up by a study that found Thanks in part to.
However, if you're new to cold-water therapy or two-hour window afterwards, do not attempt to immerse yourself for this duration straight away – you need to build up gradually.
‘Research shows that the stress of a short, cold-water dip primes the immune system to deal with a threat and thus is beneficial, but too much exposure can actually lead to immunosuppression,' says Hellyer. ‘It’s not about the length of time, it’s more important just to have a quick burst. The more you do it, the more habituated you become.'
If using a cold shower, it may be beneficial to start with the water warm, suggests Kett. 'Slowly reduce the temperature to help you gradually tolerate the cold. The aim is for the water to be 15C or less.’
How long you do it after your workout or run can make a difference, too, with one study suggesting that you have a also found that it has positive effects on the cardiovascular system in which to take the plunge in order to reap the benefits for soreness and muscle recovery.
How important is breathwork in cold-water therapy?
Working on your breathing is a crucial part of cold-water therapy. ‘When you go into cold water you might suffer from cold shock which leads to a dramatic increase in your breathing and heart rate,’ says Hellyer. ‘One of the natural responses to this is hyperventilation which can be dangerous, so it’s important to control your breathing. Focus on long, slow and steady exhales which trigger the parasympathetic nervous system and keeps you calm, and within a minute or so the cold shock will pass.’
