SHOULD WE TAKE A COLD PLUNGE AFTER EXERCISE?

Bottom line - ice baths offer limited benefits for athletes. Despite the theory behind ice baths, it is clear more research is needed before a firm conclusion can be reached. So far the information that is available indicates the following -

· Active recovery is generally still accepted as the gold standard and arguably the best way to recover after hard exercise.

· Cold water immersion after a single hard workout offers some temporary pain relief and may help recovery - at least an athlete’s perceived experience of a faster recovery.

· Alternating cold and warm water baths (contrast water therapy), may help us feel better and offer temporary pain relief.

· Ice baths are not necessary. Cold water baths (24 degrees celsius) are as good and perhaps, better than ice baths.

· Passive recovery (complete rest) is not an effective way to recover.

· Hot baths after hard exercise may hinder exercise recovery.

Whether the science supports the ice bath theory or not, many athletes swear that an ice bath after intense training helps them recover faster, prevent injury and just feel refreshed.