Content

• Steps
• Advice
• Warning

An ice bath is a great remedy for relieving muscle pain after intense training sessions. How to prepare a bath is also very simple. Simply fill up the water and fill the tub with ice. If you are just starting to get used to taking an ice bath, do it slowly. Soak parts of your body in warm water before cooling off or immerse yourself in the water. For optimum effect, you should only take an ice bath after a particularly hard and hard workout.

Steps

Part 1 of 3: Prepare an ice bath

1. 

   Buy an ice pack at a grocery store or convenience store. Ice bags are usually stored in the freezer in the front or back of the store. You can buy ice before preparing to bathe or store it in the freezer to take it out until you shower.

2. 

   
   
   Store cold water in half a bath. Ice will cause the water level to rise when you put it in the tub, so don't fill the tub with water. Don't use warm water, as it will cause the ice to melt too quickly during the soaking process.
   • You can also use a large water container like a children's float pool to soak in ice water. Use a hose to fill the tank with water.
   • If you just want to soak your feet, you can use a bucket or basin.

3. 

   
   
   Fill the tub with ice until the temperature drops to 13-16 degrees Celsius. First, you should use half an ice pack. Dip the thermometer in water to measure the temperature. Add ice if the water is too warm, and turn on lukewarm water if it's too cold. Do not take a shower colder than 13 degrees Celsius to avoid danger.
   • If you find the ice bath is too cold, you can try adding ice to the water once you have entered the tub. This will make it easier for you to adapt to colder water.
   • If you have never had an ice bath, it is better to take a bath that is not very cold. You can start at 16-21 degrees Celsius, then gradually decrease 1-2 degrees with each shower.

4. 

   
   
   Wear short pants and lightweight boots to protect sensitive parts. Swim shorts and shorts can help keep the lower body warm in the tub. Likewise, foot warmers or shoes made of insulating rubber can help prevent feet from freezing.
   • You can buy lightweight boots at sporting goods and surf equipment stores or online. If you don't have boots, it's fine to wear socks.
   • If you only soak your lower body, you can even wear a warm coat while sitting in the tub.
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Part 2 of 3: Ice bath

1. 

   Start by soaking the lower half. The first time you take an ice bath, don't let the water cover more than half of your lower body. Cold water can shock the body, so make sure the water is not too cold.
   • If it still feels too cold, try soaking only your feet. If you need to soak something in your upper body, such as your back or shoulders, you can use a cold compress.

2. 

   Soak other parts of your body if you can tolerate the cold. Once you adapt to the cold, you should feel comfortable soaking your upper body in water, even covering your arms and shoulders. It is up to you to do whatever you want, as long as it feels good. If the water is still too cold, wait until next time to try it.

3. 

   Relax in the bath. The purpose of ice bath therapy is to soothe the muscles, not to wash it off. Use this time just to relax. You can drink sports water to rehydrate and electrolytes while in the bath. Reading or talking on the phone is another way to let go of the cold.

   

   Francisco Gomez

   Fitness Trainer Francisco Gomez is head coach at FIT Potato Gym, a gym founded in 2001 in the San Francisco Bay Area. Francisco was formerly a runner, helping with endurance training for runners at major marathons such as the Boston Marathon.Francisco specializes in trauma recovery, endurance training, marathon training, and fitness for the elderly. He holds a Bachelor of Science in Nutrition, Physiological Practice & Jogging.

   

   Francisco Gomez
   Physic Education coach

   Relax your breathing and don't breathe too quickly. Our bodies tend to breathe too quickly to counteract the cold. Try relaxing your breathing and controlling your body. Once the body relaxes, the water will feel less cold.

4. 

   Get out of the bath after 6-8 minutes. Gradually increase the time you can soak in the ice bath to 15 minutes. Never soak in ice for more than 20 minutes, as this can adversely affect your muscles and health.
   • Whenever you feel too cold or uncomfortable, get out of the tub. Do not try to continue soaking if the cold is painful or unbearable.

5. 

   Warm up after an ice bath by drying yourself dry. Dry yourself thoroughly with a towel. Once dry, keep warm by wrapping a blanket or wearing a warm coat. You can even drink a warm drink like tea, coffee or hot lemonade. Do not take a warm bath after an ice bath, as this will reduce the effectiveness of the ice bath therapy.
   • If you really need a warm bath, you should wait at least 30 minutes after the ice bath.
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Part 3 of 3: Increasing the effectiveness of ice bath therapy

1. 

   Soak in an ice bath immediately after exercising. In general, you should take an ice bath within 30 minutes of finishing your workout. Some gyms have an ice bath. Alternatively, you can store an ice pack in the freezer at home to relax your muscles when needed.
   • For a quick boost, try filling in the bath tub before going to the gym. When you get home, you can pour ice into the water to soak it.

2. 

   Take an ice bath after intense exercise to relieve pain. High intensity activities include interval work, sprinting, or heavy weights. Only take an ice bath when you really need to prevent aches and pains.
   • To determine if you need an ice bath, consider the purpose of the training session. If you're trying to work out healthier or faster, don't soak in an ice bath, as it can interfere with your workout. If you are unable to tolerate pain the next day, such as having to work or play, take an ice bath.
   • Don't take an ice bath after a low intensity exercise, such as jogging, spot cycling or yoga, as it can reduce the effectiveness of the exercise. Instead, try using pressure socks.

3. 

   Avoid taking an ice bath too often. The heart, lungs, muscles and skin can be affected by ice baths. Taking too much ice baths can actually decrease muscle gain. Ideally, you should only take an ice bath after intense training seasons or especially difficult workouts that will be very painful the next day. advertisement

Advice

• Ice baths are often used after intense exercise or sports, as it helps to reduce soreness by eliminating lactic acid in the muscles. You should dedicate this therapy to days of heavy training or after a major event, such as a marathon.
• Some gyms, spas and sports facilities offer an ice bath service. Taking an ice bath is like a hot tub, except that people use cold water instead of hot water.
• A warm bath or an Epsom salt bath can be just as effective as an ice bath.

Warning

• Do not take an ice bath that is cooler than 13 degrees Celsius, as hypothermia or muscle damage may occur.
• An ice bath therapy will not help you build muscle or improve your fitness. In many cases, taking an ice bath also reduces the likelihood of muscle gain. You should only use this remedy if you need pain relief.
• Do not soak in an ice bath for longer than 20 minutes, as this can lead to muscle damage. If you start to feel too cold, uncomfortable, or painful, get out of the tub right away.
• You could be at risk if you soak the ice bath for too long.