Back حمام الثلج Arabic Kaltwasserimmersion German Bain de glace French Grūdinimasis LT Mandian ais Malay IJsbad Dutch Baie cu gheață Romanian Льодова ванна Ukrainian Tắm nước đá VI 冰浴 Chinese
In sports therapy, an ice bath, or sometimes cold-water immersion, Cold plunge or cold therapy, is a training regimen usually following a period of intense exercise[1][2] in which a substantial part of a human body is immersed in a bath of ice or ice-water for a limited duration.[3]
The method is controversial,[4] with a risk of hypothermia,[5] with the possibility of shock[6] leading to sudden death.[5][7][8] Many athletes have used cold water immersion after an intense exercise workout in the belief that it speeds up bodily recovery; however, the internal physical processes are not well understood and remain elusive.[9] Evidence supporting cold water immersion as part of an athletic training has been mixed,[10] with some studies suggesting a mild benefit such as reducing muscle damage and discomfort[11] and alleviating delayed onset muscle soreness,[12][13][14] with other studies suggesting that cold water immersion may slow muscle growth and interfere with an overall training regimen.[15][16][17]
- ^ Cite error: The named reference
twsM45was invoked but never defined (see the help page). - ^ Cite error: The named reference
twsM34was invoked but never defined (see the help page). - ^ Note: This article only refers to the use of ice baths in sports therapy and not to their use in cold exposure programs like the Wim Hof Method where ice baths are of different temperatures and are used differently.
- ^ Julie Deardorff (October 12, 2009). "Rules for runners: Skip the ice bath". Chicago Tribune. Archived from the original on 2018-09-30. Retrieved 2011-08-13.
... many of my RW colleagues swear by ice baths after a long run or race. Not me. I still maintain that ice baths are an elaborate practical joke being played on runners ...
- ^ a b Tipton MJ (1989). "The initial responses to cold-water immersion in man". Clinical Science. 77 (6): 581–8. doi:10.1042/cs0770581. PMID 2691172.
- ^ Datta A, Tipton M (2006). "Respiratory responses to cold water immersion: neural pathways, interactions, and clinical consequences awake and asleep". Journal of Applied Physiology. 100 (6): 2057–64. doi:10.1152/japplphysiol.01201.2005. PMID 16714416.
- ^ Shattock MJ, Tipton MJ (2012). "'Autonomic conflict': a different way to die during cold water immersion?". The Journal of Physiology. 590 (14): 3219–30. doi:10.1113/jphysiol.2012.229864. PMC 3459038. PMID 22547634.
- ^ Heller K, Salata S (1988). "Cardiopulmonary arrest after cold water immersion and hypothermia". Journal of Emergency Nursing. 14 (1): 5–8. PMID 3279252.
- ^ White GE, Wells GD (2013). "Cold-water immersion and other forms of cryotherapy: physiological changes potentially affecting recovery from high-intensity exercise". Extreme Physiology & Medicine. 2 (1): 26. doi:10.1186/2046-7648-2-26. PMC 3766664. PMID 24004719.
- ^ Rowsell GJ, Reaburn P, Toone R, Smith M, Coutts AJ (2014). "Effect of run training and cold-water immersion on subsequent cycle training quality in high-performance triathletes". Journal of Strength and Conditioning Research. 28 (6): 1664–72. doi:10.1519/JSC.0000000000000455. hdl:10453/41986. PMID 24626137. S2CID 12032750.
- ^ Ascensão A, Leite M, Rebelo AN, Magalhäes S, Magalhäes J (2011). "Effects of cold water immersion on the recovery of physical performance and muscle damage following a one-off soccer match". Journal of Sports Sciences. 29 (3): 217–25. doi:10.1080/02640414.2010.526132. PMID 21170794. S2CID 20424150.
- ^ Christine Kearney, 20 February 2012, Medical News Today, Muscle Soreness – Is Cold Water Immersion Effective For Treatment?, Retrieved October 5, 2016, "...a cold bath may be an effective way to prevent and help sore muscles. ...difficult for researchers to determine exactly how much cold water immersion helps sore muscles, ...The researchers say it is necessary for more studies to be done in order to be sure of the effectiveness of cold water baths in treating muscle soreness. ..."
- ^ Cite error: The named reference
Cochranewas invoked but never defined (see the help page). - ^ Machado AF, Ferreira PH, Micheletti JK, de Almeida AC, Lemes ÍR, Vanderlei FM, Netto Junior J, Pastre CM (2016). "Can Water Temperature and Immersion Time Influence the Effect of Cold Water Immersion on Muscle Soreness? A Systematic Review and Meta-Analysis". Sports Medicine. 46 (4): 503–14. doi:10.1007/s40279-015-0431-7. PMC 4802003. PMID 26581833.
- ^ Roberts LA, Raastad T, Markworth JF, Figueiredo VC, Egner IM, Shield A, Cameron-Smith D, Coombes JS, Peake JM (2015). "Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training". The Journal of Physiology. 593 (18): 4285–301. doi:10.1113/JP270570. PMC 4594298. PMID 26174323.
- ^ Yamane M, Ohnishi N, Matsumoto T (July 2015). "Does Regular Post-exercise Cold Application Attenuate Trained Muscle Adaptation?". Int J Sports Med. 36 (8): 647–53. doi:10.1055/s-0034-1398652. PMID 25760154. S2CID 19934538.
- ^ Fyfe JJ, Broatch JR, Trewin AJ, Hanson ED, Argus CK, Garnham AP, Halson SL, Polman RC, Bishop DJ, Petersen AC (November 1, 2019). "Cold water immersion attenuates anabolic signaling and skeletal muscle fiber hypertrophy, but not strength gain, following whole-body resistance training". J Appl Physiol. 127 (5): 1403–1418. doi:10.1152/japplphysiol.00127.2019. hdl:10536/DRO/DU:30129996. PMID 31513450. S2CID 202569354. Retrieved 2 April 2023.