Ice, Ice, Maybe… But probably not. The science has gone cold on ice baths for recovery.

Recent science tells us the supposed benefits of ice post-exercise are not all they’re cracked up to be, and that the short-term shrinkage isn’t giving any long-term gains.

 

ice bathImage Credit: Tomas Tomas via Flickr

Sprinters, climbers and café racers are all looking for the best way to recover before their next training session, competition or speed-sign sprint. In the past, it was widely recommended that ice baths post-training or competing was an easy and cost-effective way to do this. Just like a standard bath – only crunchy.

 

‘I read this article that said I should do it’

A bunch of websites targeting athletes from all walks, runs and powerlifts of life have claimed that using ice baths will increase blood circulation, reduce inflammation, and even improve overall muscle function… Unfortunately, new research suggests the only change you’ll see is a reduced hot water bill.

 

Scientists have just made their way to the deep end

Ice baths have been put under the blow torch over the last few years from a whole squad of researchers. The aim was to wash away some of the not so solid facts on just how beneficial post exercise cold water immersion can be. They looked at the effect on blood circulation, inflammatory markers (a good indicator for how much ‘ow my legs’ you feel the days after a hard session), and the overall effect on exercise performance in the days post ice bathing.

 

The Cold Truth

All credible recent studies have agreed that cold water’s effect size on recovery is about the same as it’s freezing point (0 for those playing at home). Not only has the recent research shown that jumping in an ice bath after each training session is a waste of time (and water), it might put a freeze on your recovery all together.

 

Surely it can’t hurt, right?

Wrong. Some studies showed ice baths decreased blood circulation (makes sense when you watch an ice-bath victim quickly resemble the skin-tone of a snowman). This is a big no-no as it prevents muscle repair and removal of nasty by-products after high intensity exercise. Even if it lived up to the claims of reducing inflammation this wouldn’t be a win. Inflammation within muscles is the necessary evil which then allows for muscle repair and rebuilding, resulting in those ever-elusive gains. Lose the inflammation, lose the gains.

 

No gains.jpgImage Credit: Chris Stymac via Flickr

I find it a little odd that ice baths have been used unnecessarily for so long, especially considering there are no obvious brands keeping the myth afloat for their own financial benefit (the main players making big money off ice sales are not working in the sports industry…).

ice dealerImage Credit: Hello Chicago via Flickr

Best to bin the bath post-exercise and go with little recovery spin to the café followed by a nice cold drink from your esky full of fresh, unused ice.

 

Still haven’t warmed to the facts? Try these:

https://www.auckland.ac.nz/en/about/news-events-and-notices/news/news-2017/02/ice-baths-no-good-for-muscle-recovery.html

http://www.bbc.com/future/story/20161209-do-athletes-need-to-take-ice-baths

https://www.outsideonline.com/1971446/recovery-ice-bath-isnt-always-such-good-idea

 

I’m into my last few training days before flying to NZ to kick off a big racing block. An ice bath would definitely be welcomed at the end of some big days on the road in the low 40s but I’ll have to cop the heat to max out those gains in preparation for the next few races. Until then, I’ll keep reading the research papers so you can spend more time on the bike.

Cheers,

Cyrus

 

© Cyrus Monk 2019

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2 thoughts on “Ice, Ice, Maybe… But probably not. The science has gone cold on ice baths for recovery.”

    1. Immediately after a stage cold water immersion is one of the most effective ways to quickly lower core body temperature. Given this is also a peak event for many riders the anti-inflammatory effects will likely leave them better prepared for the next stage (despite losing potential physiological adaptations). Prolonged exposure could result in decreased blood flow (hence recovery) but a quick dip is likely to do more good than harm in this case.

      Liked by 1 person

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