Ice bathing after exercise helps you regenerate

In elite sports, swimming in the ice barrel has long been used as a means of relaxation. During heavy training, waste products from energy metabolism accumulate in the muscles and minor tissue injuries can occur. As soon as you step into cold water, your blood vessels contract. Your body counteracts this with heat and when you leave the ice bath, your blood circulates and removes the waste products. Inflammatory reactions caused by micro-injuries also occur less frequently after an ice bath. You can recognize good blood circulation by the pink coloring of your skin and the typical tingling sensation.

Effects of the cold bath on regeneration

Effects of different water immersion methods on recovery after exercise.

Cold water immersion (abbreviated KWI , also referred to as ice water immersion ) is a cold therapeutic measure that is used to regenerate muscles after top sporting performance. The stressed muscles or limbs are immersed in water at a temperature of 12 to 15 degrees Celsius, sometimes colder, for 5 to a maximum of 20 minutes. [1] [2] This subsequently leads to increased blood flow to the muscles and consequently to increased supply of nutrients and removal of metabolic waste products, which, among other things, shortens the regeneration time of the muscles and prevents or reduces muscle soreness (DOMS, delayed-onset muscle soreness ). should..

The German sports scientist Arnd Krüger cites two studies in 2011 in which cold water immersion was compared with the traditional warm water bath in a fatigue pool based on the performance and symptoms of fatigue of football players treated accordingly during a tournament. The performance of the players treated with cold water immersion was significantly better and the symptoms of fatigue were significantly lower. [5] An evaluation of 17 studies with a total of 366 participants by the Cochrane Collaboration (2012) found evidence that cold water immersion could actually be effective against muscle soreness, but the overall quality of the studies was rated as low: possible complications were not sufficiently taken into account and comparative data on other treatment methods are limited. [3

  1.  Fatimah Lateef: Post exercise ice water immersion: Is it a form of active recovery? In: Journal of Emergencies, Trauma and Shock. Volume 3, No. 3, 2010, pp. 302-303 (
  2.  Jump up to: a b c d e f Philip D. Glasgow, Roisin Ferris, Chris M. Bleakley: Cold water immersion in the management of delayed-onset muscle soreness: Is dose important? A randomized controlled trial. In: Physical therapy in sports. Volume 15, No. 4, November 2014, pp. 228–233, doi:10.1016/j.ptsp.2014.01.002
  3.  Jump up to: a b Chris Bleakley, Suzanne McDonough, Evie Gardner, G. David Baxter, JT Hopkins, Gareth W. Davison: Cold-water immersion (cryotherapy) for preventing and treating muscle soreness after exercise. In: The Cochrane Library. No. 2, 2012, doi:10.1002/14651858.CD008262.pub2