Discover and Experience more on Cold Plunge Tub

Please note you are not an Arctic Fox: To get in a cold plunge tub comes with may come with some risk in the rain

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About The Cold Plunge Tub: Plung Ice Bath

After a workout, an ice bath helps reduce inflammation and soothe aching muscles.

Have you ever viewed behind-the-scenes videos of your preferred sport and seen players submerging themselves following a thrilling match into large, icy tubs? This is referred to as a “cold plunge,” which is essentially the practice of taking an ice bath following physical exertion. It is also known as cold treatment or cold water immersion.

Dominic King, DO, a sports medicine specialist, describes the advantages of taking an ice bath for your body after a strenuous workout and how to do it properly.

What is a Cold Plunge Tub?

A quick plunge into an ice bath is precisely what it sounds like a chilly plunge. And what it sounds like is exactly what an ice bath is: A chilly bath.

But cold plunges are fast, healing dips in ice water, as opposed to the long, soothing baths you take for self-care.

According to Dr. King, you may make an ice bath by adding three big bags of commercial ice to a bathtub that has been partially filled with cold water. “Alternatively, concentrate on a smaller area of the body, like the elbow, using a smaller container.” Online retailers also offer collapsible cold plunge tubs for sale.

Make sure the water in your bath is at least 53 degrees Fahrenheit (11.6 degrees Celsius). However, Dr. King advises starting much warmer, at roughly 68 F (20 C), if you’ve never taken an ice bath before. But don’t be duped—that’s still way too chilly for a bath!

Cold Plunge Benefits: Cold Plunge Tub

If your health is good and you don’t have any of the underlying illnesses listed below, taking cold plunges can help ease your painful muscles.

Dr. King states, “There’s no doubt that using an ice bath can provide great relief for some people.” “This type of cold therapy can benefit patients in a physical, mental, and functional way.”

Even though a small 2017 study revealed that ice baths may not be as helpful as previously believed, many medical experts still find them to be effective, particularly those who treat severe athletes. Additionally, a 2021 study of collegiate soccer players revealed that basic post-sport recovery is promoted by cold water immersion therapy.

Benefits include:

• Eases sore muscles

This one is rather straightforward: Ice baths are soothing after a strenuous workout. After a strenuous game or a lengthy run, the cold water constricts your blood vessels, slowing blood flow and relieving some of the swelling and tightness in your muscles.

But once more, make sure you’re not treating true pain—just post-workout aches. When exercising, if you have to push through pain, there can be an underlying injury. Don’t use cold to numb the discomfort. Dr. King cautions, “You may be delaying appropriate healing.”

• Reduces your core body temperature

Given that you’ve just worked up a sweat, cooling off with an icy dip makes sense. The cool water quickly lowers your core temperature when your body is hot and bothered after an exercise.

But use caution: prolonged use of an ice bath might dangerously drop your body’s core temperature.

Dr. King says, “Ice baths are used in sports medicine for marathon runners and other people who are experiencing heat injuries.” “In the field, we use it as an emergency treatment to lower their core temperature.”

• May help you focus more

To be honest, you could like the occasional frigid plunge, particularly if you discover that the shock of cold helps focus your mind. According to Dr. King, “Some people feel that it’s a very helpful mental meditation.”

• May help you sleep better

While research hasn’t done a great job of proving this benefit, Dr. King claims to have heard of some individuals who have benefited from it.

He notes, “Some people say they feel less fatigued overall and that it helps them sleep much better.”

• Decreases inflammation

Your blood vessels constrict when exposed to cold water, which might lessen inflammation-related swelling.

According to Dr. King, “soaking in an ice bath can provide great relief for some patients who have swelling and inflammation.”

It really comes down to determining what feels best for your body, he observes, as some people find that heat reduces inflammation more effectively.

What is the ideal duration for using a cold plunge tub?

It is advisable to keep it brief, with a maximum of ten minutes and a beginning point of five.

“Go slow, and start low,” suggests Dr. King. “Just to make sure you can handle it, don’t go too cold or stay longer than five minutes.”

According to studies, the benefits of an ice bath wear off after a short while.

He continues, “some research indicates that additional benefits taper off after two to three minutes.”

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Side effects, risks, and who shouldn’t take ice baths

It’s crucial to ascertain whether taking an ice bath is safe for you before doing so. Consult your physician beforehand, since individuals with certain medical issues may be adversely affected by frigid plunges and may even be in danger.

• Heart disease.
• High blood pressure.
• Diabetes.
• Peripheral neuropathy.
• Poor circulation.
• Venous stasis.
• Cold agglutinin disease.

In order to determine whether you have an underlying medical problem, your healthcare practitioner can also assist. Even though ice packs can help with minor aches and pains, you shouldn’t use them to treat more serious injuries like fractures, ripped ligaments or tendons, or other injuries.

Dr. King stresses, “You have to make sure there’s no underlying problem that you’re icing through.” “Using cold therapy to temporarily relieve pain from a more serious injury, such as a torn tendon or fractured bone, is not recommended.