The most important part of the getting out phase of the bath is what you do after you are out of the cold water. The way that you get out of an ice bath will affect the safety of the ice bath experience and how well it works. Many of the articles on ice baths tell you how to do the ice bath; however, few mention the potential pitfalls that may cause you more harm than good. It is very important to know the mistakes that people make and how to avoid them. This article will provide you with an outline of the main mistakes people make after they finish an ice bath session to help you get the maximum benefit and prevent injury, shock or extended discomfort. This article will highlight the things that you should not do after finishing an ice bath. These "don'ts" will help you achieve maximum benefit and ensure that your cold water therapy session is as safe as possible.
1. Do Not Rush Into Immediate Heat After An Ice Bath
The number one instinct after getting out of an ice bath is to try and get warm! The traditional way to do this is to take a hot shower, get in a sauna or wrap yourself up in an electric blanket. Although this response is an instinctual one and may seem like a wise thing to do, it can actually create a dangerous outcome. When you immerse yourself in cold water, your body goes through a phenomenon known as vasoconstriction; the blood vessels will constrict around your vital organs to save heat for those organs. If you immediately subject your body to a significant amount of heat too soon after coming out of the cold water, you will create a vasodilation or a rapid expansion of the blood vessels. Rapid vasodilation creates a sudden drop in blood pressure and may cause the person to faint or become dizzy.Exposing your body to cold temperatures will create potential adverse effects, especially in those who have heart disease. Your body should always warm itself naturally when transitioning into warmer climates. Walking around and engaging in light activities can help facilitate the gradual increase of circulation, so as not to overwhelm the cardiovascular system. If you absolutely need to warm yourself up, it is recommended that you do so with room temperature or lukewarm blankets (either your body's own temperature or room temperature), and then wait 15-20 minutes before applying any heating source. The process of being patient in this manner helps to prevent the potential for creating a dangerous physiological rollercoaster by shifting temperature too quickly.
2. Gradual Rewarming is Not Optional
While gradual warming is crucial, the opposite extreme-refusing to engage in gradual warming-may create problems. Some individuals choose to keep the "cold shock" appeal by wearing wet/cold clothes or sitting in the cold for an extensive amount of time after a cold bath, which creates the potential for a prolonged state of hypothermia. When the internal temperature of the body continues to drop, signs will include uncontrollable shaking, numbness, confusion, or bluish discolouration of the skin. Cognitive function and motor skills may be impaired in extreme cases.
A better choice is to follow a controlled and gradual rewarming process. After drying yourself thoroughly with a towel (or you may use a hairdryer), put on dry, warm clothes1 (layering works well), perform light activity (gentle stretching, walking) to increase blood circulation, and drink a warm beverage (not hot) like herbal tea to gradually increase your body's internal temperature. The goal should be to achieve a normal temperature in 20 to 40 minutes.Going fast through the recovery of muscle soreness after taking an ice bath can result in more severe muscle soreness and increased risk of injury.
3.Don't Forget to Move Lightly
You should not consider complete rest after taking an ice bath; it will make you feel like your muscles are stiff, numb, or weak, and if you remain still, these feelings will increase and the recovery process will take longer.
Many people think that the best way to recover after an ice bath is to rest completely. However, this actually slows down blood flow back to your muscles, therefore increasing the chances of muscle cramping and/or additional stiffness.
In addition, jumping right back into vigorous physical training after an ice bath is a poor choice because your muscles and joints are temporarily more at risk of injury when cold and, therefore, are less flexible and less resilient.
The best way to recover is through a range of gentle, controlled movements. Examples of these types of movements include walking, performing an easy yoga pose, and doing dynamic stretches (i.e., leg swings and circles with your arms) to "wake up" the nervous system and gradually return normal blood flow back to the muscles. While performing these types of recovery exercises, you should not do any movement that requires significant explosive force and/or deep stretching until at least 30 minutes after your ice bath.
If at any time you feel dizzy or unstable, then stop and rest. Remember: recovery movements should be healing and restorative, rather than straining or taxing.
4.Don't Immediately Eat a Heavy Meal or Drink Alcohol
Your body's response to cold exposure (i.e., ice baths) affects your gastrointestinal tract. When your body is trying to warm up after an ice bath, blood is removed from your stomach and intestines and sent to your core and extremities. When you eat a large, heavy meal immediately after taking an ice bath, you will overwhelm your body's ability to digest; therefore, it may cause bloating, upset stomach, or even vomiting.In the same way, many people feel the need to "warm up" after a bath by consuming alcohol; however, this is generally not a good idea because it promotes vasodilation – which is in direct contrast to what the body needs – and can also decrease your ability to tell what temperature you are, increasing your chances of becoming hypothermic or dehydrated.
After a bath, it is best to wait between 30 and 60 minutes before consuming a large amount of food. If you are feeling hungry, choose a small snack (like fruit, yogurt, or nuts) that is light and easy to digest. To keep hydrated, drink either water or an electrolyte beverage, as opposed to caffeinated or sugary drinks, which may cause stress to the body. Alcohol should not be consumed for a few hours after your bath to allow your body to normalize. The primary purpose of an ice bath is to aid recovery and there is no need to add additional stressors.
5. Pay Attention to Your Body's Warning Signs
Ice baths are not necessarily for everyone and attempting to "push through" the discomfort that comes with taking an ice bath may be harmful. Many people have heard the saying "no pain, no gain," and this can also hold true for using an ice bath; however, it can also cause a significant number of dangers including hypothermia, frostnip and cardiac distress. The warning signs of an ice bath include ongoing shivering after warming, chest pains, shortness of breath, a very severe headache, and numbness lasting longer than 30 minutes. Ignoring these signs of distress may change a treatable situation into an emergency medical condition.A responsible approach to monitoring your feelings throughout an entire ice-bath experience at every stage (during the bath and at least one hour after) will help you make the best decisions for your own personal experience. A blanket and warm clothing should be available to you during and immediately after your bath, and if it is possible, have someone else present when trying ice baths for the first time. Use caution if you feel anything unusual; in this case, seek warmth or reduce the amount of time spent being active, or consult a medical professional. Everyone's tolerance to cold water varies by their own body composition, health condition, and prior experience with ice baths; therefore, the best use of ice baths is one that recognizes each individual's limitations and prioritizes safety over endurance.
6. Do Not Neglect Post-Ice Bath Skin and Foot Care
Your skin and extremities may sustain damage from being submerged in cool or cold water; in particular, your feet and hands may develop chilblains (inflammatory lesions on small blood vessels), characterized by red, itchy, or swollen areas. There is an increased risk of developing chilblains if you rewarm too rapidly after an ice bath, or if you remain in wet, cold socks after exiting the water. Many people also make the mistake of failing to moisturize their skin, as the cold water removes the natural oils from your skin and leaves it dry, cracked, or irritated after your ice bath.
To care for your skin after taking an ice bath, take the time to gently pat dry yourself with a towel; slapping the towel against your skin can make you more sensitive to pain. While your skin is still slightly damp, apply a thick cream or body oil to contain moisture in your skin. Be especially careful of drying between your toes. If you must wear socks, wear loose-fitting, clean socks instead of tight-fitting or constraining socks that will continue to impede circulation; do not wear shoes that restrict circulation to your feet. If you observe any unusual discoloration, pain, or change of color to your skin, you should apply a gentle, non-irritating cream to the area, and discontinue any cold exposure on that area of skin until it has healed. Proper skin care can help prevent the benefits of taking an ice bath from being negated by unnecessary discomfort or damage.
Although you may feel the most benefits from taking an ice bath at the time of exit, the post-bath phase is where the greatest potential for your body to either continue to adapt positively to the benefits of taking an ice bath, or for your body to fail to adapt positively to the ice bath. If you consciously avoid making any of the common mistakes mentioned above, including rushing into the heat after you have exited the ice bath (a common mistake), and neglecting to gradually warm yourself after leaving the water; do not remain stationary or still after exiting the water; do not eat poorly after taking an ice bath; do not ignore your body after leaving the water; and do not forget to moisturize your skin after taking an ice bath; you will create the right environment for your body to continue positively adapting to the benefits of taking ice baths. Your decisions in the critical minutes and hours following your exit from the ice bath will affect not only how you feel after exiting the water, but also how your body continues to adapt positively to the experience of taking an ice bath. Plan to approach the post-bath phase with the same intention and care as you did while taking the ice bath, so that you will realize the full potential benefits of this ancient healing practice without undue risk.
