Ice Baths (Temperature and Duration)

[trackcoach]

My current collegiate cross country team has been taking ice baths after hard or long workouts numerous times a week after practice.

Lately an issue has risen from our training staff on the temperature the ice bath should be, and the duration of the soak.

I won't go into details about how long and how cold/warm the water has been during the past week, but my athletes have indicated to me they believe that the ice baths should be colder, but have been directed to not add any additional ice to the bath.

I'm comfortable with the soak time, and my research indicates that the water should probably be a tad bit colder.

I am looking for suggestions from those who are experienced in this area, or at least think they might have a good answer about how cold the water should approximately be.

Thanks!

[deca-pat]

For me, it always seemed like the colder the better. 60deg. was never enough for me and the closer to have 50 I could get it the better I felt. The problem with the trainers is that they probably never been on the receiving end and they are getting there info out of the book. I do believe the books are wrong sometimes!

[Brian]

Re: Ice Baths (Temperature and Duration)

I am looking for suggestions from those who are experienced in this area, or at least think they might have a good answer about how cold the water should approximately be.

Thanks!

Be aware that there is an adaptation that occurs, but it's a good thing. The same cold temperature will still do the job, but the runners will be less uncomfortable once their bodies learn to more easily accept the discomfort.

In the winter (bath tub), some athletes like to make sure they are drinking warm tea or even simply hot water (the outside environment making it too extreme in the winter). If doing just the legs (as most runners need) a jacket or sweat top and/or stocking cap helps separate the upper body--that needs to stay warm--from the lower that needs to be cold.

[trackcoach]

Our prescribed method has been 12 minutes at no colder than 60 degrees, as my athletes have been told that colder than this can cause tissue damage.

My athletes and I would like the temperature lowered to between 50 and 55 degrees if possible, and my research has indicated no problems at 55 degrees.

I'm not attempting to prove my athletic trainers wrong, I'm just hopefully looking for a compromise of between 50-55 degrees. However, I want to make sure that 50 degrees isn't too cold.

[go pre]

i was at a track coaching clinic a few years ago and one speaker mentioned the optimal temperature and duration, but i can't remember what it was. i want to say it was something like 50 degrees for 15 minutes. i'll reply again if i can find my notes from that clinic.

[Pego]

Could somebody educate me as to the purpose of these soaks?

[Turk]

I'm a current collegiate athlete who tries to take advantage of the ice-bath as much as possible. The optimal temperature that I have found is between 55-58 degrees, and I sit in there for about 12 to 15 minutes. I find that this helps my legs, especially joints, alot better than an ice pack. I think it has something to do with the fact that you're surrounded by cold water. Of all the years I have been doing this I have never had any problems with it, in fact I find if I don't do it at least once or twice a weeks my legs start to suffer a bit.

[tafnut]

For all you ice-bath proponents, I've just got one word for you . . . shrinkage! :shock:

[Bruce Kritzler]

There are some trainers (and parents) who are worrywarts about heart attacks from too cold ice water baths. I personally believe this is hogwash, and have taken ice baths as low as 48' with water up to the waist. There is a certain acclimation over time (60' seems freezing at first, while a month later 50' is tolerable).
In a related happening, the paralyzed professional football player, apparently was able to have infamation reduced and recovery enhanced, by having his body temperature lowered to 92' soon after the injury.

[gh]

Could somebody educate me as to the purpose of these soaks?

bump---I'd love to hear a scientific response to this query, since it was posed by an MD.

[TrakFan]

Could somebody educate me as to the purpose of these soaks?

bump---I'd love to hear a scientific response to this query, since it was posed by an MD.

As a guess....and didnt even google it...I assume its to ease inflamation. My wife is a physical therapist and she is the ice queen when it comes to bumps, bruises, & sore muscles. I'm assume they don't ice after very light workouts

Ibuprofen would alleviate inflamation as well, but why get in the habit of poppoing pills when a littl cold water will do the trick. The cold water is probably kinder to your liver as well.

[SQUACKEE]

I put a small bag of ice right on the whatever is bothering me for 15 mins.. Thats 32 degress and makes more sense, does it not.

Ive never known anyone to soak their legs in 50 degree water.

[deca-pat]

It goes a lot deeper than just putting ice where it hurts. After a high intensity running workout it helps to slow blood flow which is filled with oxident substances. Keeping these substances from freely flowing helps with faster regeneration of the muscles. For things like joint injuries (ankle, knee, etc.) you could go either way with it. Ice it down or put it in the tub. I personally think its easier and more effective to put it in the tub.

[SQUACKEE]

It goes a lot deeper than just putting ice where it hurts. After a high intensity running workout it helps to slow blood flow which is filled with oxident substances. Keeping these substances from freely flowing helps with faster regeneration of the muscles. For things like joint injuries (ankle, knee, etc.) you could go either way with it. Ice it down or put it in the tub. I personally think its easier and more effective to put it in the tub.

Thats interesting. I thought all healing came from blood. :?

[malmo]

It goes a lot deeper than just putting ice where it hurts. After a high intensity running workout it helps to slow blood flow which is filled with oxident substances. Keeping these substances from freely flowing helps with faster regeneration of the muscles. For things like joint injuries (ankle, knee, etc.) you could go either way with it. Ice it down or put it in the tub. I personally think its easier and more effective to put it in the tub.

No it doesn't. Ice will initially constrict blood vessels but after time they will dilate The purpose of applied ice is to reduce inflammation and swelling in interstitial spaces. But the only way for an injury to heal is to have blood flowing to it.

There are those who even disagree with ice for injuries.

http://www.caringmedical.com/sports_injury/rice.asp

Ice baths are no more scientific than Breathe-rite strips.

http://www.training-conditioning.com/20 ... eview.html