by Jacob Tambellini
There has been a growing trend in a particular post-exercise activity for its potential health benefits. Ice baths, a form of cold water immersion therapy, have seen a significant increase in popularity in the last couple of years. It was first commonly used with a variety of athletes for its effects in speeding recovery following intense exercise. Now it has grown in popularity to become a regular activity for a large portion of the general population, done for similar reasons. However, it may have more effects on the body than just increasing recovery rates. Looking over research done on the effects of cold water immersion on the general population, there are mixed reviews on the benefits seen with this activity.
Short-Term Benefits of Ice Baths
Looking at different resources, it seems that there is a consensus that there are some noted short-term effects of cold water immersion. Studies have found reduced inflammation 1-hour post-treatment as compared to control groups. Additionally, there was a noted decrease in muscle soreness and fatigue immediately following vigorous exercise. However, the effect of the treatment didn’t remain significant on the 24 and 48-hour follow-ups.
Long-Term Benefits of Ice Baths
For long-term effects, there are a few benefits noted with cold water immersion. There was a noted improvement in sleep seen for participants in the experimental group versus the control group, not participating in ice baths. Another benefit seen with cold water immersion is boosting immunity and reducing the likelihood of sickness. In a large study, it was found that the groups participating in the treatment had roughly a 29% drop in their sickness absences.
Are Ice Baths Right for You?
The data for cold water immersion is still inconclusive between various resources, dependent on a number of factors. Some of which are the protocols, type of immersion used, water temperature, and whether there is total immersion or if it’s just one appendage. As ice baths continue to gain popularity among the general public, more research is needed to learn more about the benefits and potential risks that come with this activity.
Post-Exercise Physical Therapy in Queensbury, Saratoga & Malta, NY
While more research is needed to determine the full benefits and risks of ice baths, there are many other proven strategies that can help with post-exercise recovery. In fact, the sports physical therapists at Capital Area Physical Therapy use a variety of techniques, including stretching, foam rolling and active recovery, designed to reduce muscle soreness, improve flexibility, and prevent injuries.
To learn more about our post-exercise physical therapy in Malta, Queensbury, Saratoga Springs and Delmar, please give us a call at (518) 289-5242 to schedule an appointment.
References:
- Xiao F, Kabachkova AV, Jiao L, Zhao H, Kapilevich LV. Effects of cold water immersion after exercise on fatigue recovery and exercise performance–meta analysis. Front Physiol. 2023;14:1006512. Published 2023 Jan 20. doi:10.3389/fphys.2023.1006512
- Cain T, Brinsley J, Bennett H, Nelson M, Maher C, Singh B. Effects of cold-water immersion on health and wellbeing: A systematic review and meta-analysis. PLoS One. 2025;20(1):e0317615. Published 2025 Jan 29. doi:10.1371/journal.pone.0317615
