Fighters Only

Issue 071

January 2011

Recommended by pros, are ice baths are the secret weapon your post-training routine has been missing?

Ice baths are pretty self explanatory: an extremely cold soak with the main two ingredients being cold water and ice. The reason why is recovery. For a start the low temperatures of the ice water will reduce swelling and inflammation caused by a hard workout. And by subjecting muscles to the cold, blood vessels constrict (become narrow) and flush out waste products such as lactic acid. In turn, when your body reheats post bath, fresh blood will rush to your muscles revitalising them with nutrients, improving the healing rate of the muscle fibers from the micro tears that naturally occur due to tough exercise. They’re used by a comprehensive list of professional athletes worldwide (particularly adored by rugby and NFL players) and are popular among serious hobbyists of various disciplines (such as runners).

Constructing an ice bath is relatively simple. Get a bath, fill it partly with cold water, add ice. The vessel itself that's obviously most convenient is your bath at home, but anything that will retain water and allow you to rest in it comfortably is an option; some famous fighters such as Wanderlei Silva and Junior Dos Santos use containers that resemble large wheelie bins. Subsequent Oscar The Grouch impressions are up to you, though haven’t been confirmed to improve results.

Presuming most people will use their standard-issue white bath tub the first step would be to fill the tub to around just above half way with cold water. Thanks to displacement (think back to your school science lessons) you won’t want to fill it much higher. From there add ice, the most efficient way being with large store-bought bags of ice or planning ahead and producing some in mass via your own freezer would be an option. Keep adding ice until the water temperature hits around 59°F (15°C), then slowly lower yourself in. Some fighters seem to opt for keeping the arms in while others leave them out; choose what works for you. Times people prefer vary but ten minutes should suffice. Prepare for discomfort on your first few goes and beware, when you arise you might have temporarily lost some feeling in your limbs, which could make getting out more of a chore (and more dangerous) than usual.

Though ice baths are widely promoted by sports people from all areas, scientific evidence to support the anecdotal benefits is rocky. Studies have found little or no performance increase, and others have discovered it only applied to positives for high-intensity exercise on a regular basis. But, research tends to indicate there aren’t any disadvantages either so there’s really nothing to lose.

With that in mind, ice baths are safe and beneficial only when done correctly. Bear in mind that you are not invincible and element-related catastrophes rarely result in superhuman powers – i.e. you won’t necessarily become Iceman of Marvel comics fame should you be struck by lightning mid soak. Be aware of what your body is telling you at all times and know your limits.