Do Ice Baths Actually Work? | Cold Water Recovery

[@gtn]

Do you use ice baths for revovery? Do you use another method? Let us know 🛀

[@pjesnik13]

I would if I had a bathtub :D

[@alexrico46]

Yes! They feel great after long runs. I think I'll use it after speed workouts too, given the suggestion in the video. I also use compression boots - even "easier to use" than an ice bath, and I do almost every day.

[@struanwilson820]

Compression boots!!!! Not a lot of studies into them but subjectively they help so much

[@ElonMuckX]

I learned you don't have to use ice. Cold tap water works just the same. After almost every cardio session, I shower my legs with cold water only. Even soaked my legs in the river water, in Yosemite, California, after a full day of climbing. The river worked great!

[@lisapet160]

No, with exception of acute injury, and when ice pack does not work. But I am fascinated with Mark 4:20 using vintage fridge (is it gas powered?) and modern faucet instead of two dedicated for C and H water.

[@lorcantreanor6911]

I jump into a nearby lake to recover after a long run. The water is freezing but legs feel so much better after

[@dr.s.p.]

I thought I would comment here. I’ve been relatively fit over my life time, but sporadic in training. I’m now 71, diagnosed with mild COPD and never liked running, as I would quickly gasp for air with burning lungs and my legs felt like lead. I could do two pull-ups and 10 press ups. At the start of shut down I started the Wim Hof Method in all its glory with expiratory breath holds of only 45 seconds. I also re-started Buddhist meditation again for an hour, followed by yoga and Wim Hof. I’d get up at 4am to do this, (now it’s 5am and sleep ins on weekends). Since that time my expiratory breath holds went up to 3 and a half minutes. I included easy hanging ring work too. I can now do 8 to 9 rather strict pull-ups, 25 press-ups and I started running, because I found I could! I watched your videos and got some road trainers and trail shoes. Never thought I would. It’s not to break records. I run for fun. It takes me over hills, through forests, around our nearby lake/reservoir and I simply love it. I’m not winded, bu if I do after a climb, I walk and breathe my way back and trot off again. Your instructions on how to run were worth their weight in gold and I don’t ache (much) after. I’m now doing 7 - 8 miles and really, really feel good! I love the sounds of the birds, the creaks of trees rubbing together in the breeze and Mother Nature in general. I feel good and have been told by so many that I look terrific. I now find it hard to walk through doors as my head has appeared to swell too ;-) it’s made a huge difference to my life and I’m a lot more settled in mind as well as body, through the regular meditation. Of course cold showers and ice baths play a roll in the Wim Hof method and the abject agony at the start, but it’s that challenge to conquer was what drove me on and now they are easier and I feel good (after). My legs do feel it, but the cold showers, after a hot bath have got my blood highways working at their peak and I don’t ache that much. I live in a Victorian house with 42 steps and I’m also up and down all day like a Billy Goat and it’s easier now. I do one long run of 8 miles and two shorter runs of 3 miles in a good week, plus the work outs. Everything conjoined helps set my day up perfectly and throughout the week I enjoy life! I will keep on with this as it has definitely been life changing and “it’s never too late”! Thank you very much guys for the great pointers and help in getting me off and running (literally). Your channel was the best. UPDATE: Nearing 73 years young now, I’m now doing 10 - 13 pull-ups every other day, followed immediately by 25 press-ups. I’ve cut down on long runs up and down hills as I feel my ankles aren’t as strong for the rigorous hill climbs and descents and stick to one a week now, but I work out on the heavy bag instead (2 min round - 1 min rest for 3 rounds which is enough, enough, enough!) Because of Wim Hof I am reborn and it’s never too late!! Meditation to de-stress in this turbulent world is also important and importantly, not to feel guilty in any way if I miss any of my sessions or training. I listen to my body and sometimes just chill, read or enjoy the moment. Many of my patients are finding that Wim Hof has changed their lives and those in daily chronic pain and fibromyalgia have found significant pain reduction after sticking with the system. No need for taking courses; it’s not rocket science and there’s Wim Hof KZbin videos galore to help or just get his App and go for it. There’s now a group of ladies of all ages from a large area around me that get together every day, (or up to you) and sea swim throughout the year; they’re called the “Blue Tits” and thoroughly enjoy themselves. Good luck!

[@christinemungai2159]

Incredible

[@footfungus2729]

Wow

[@danielvdwerfhorst3117]

This is just amazing

[@ToxicLucidity]

Thank you for your comment. It inspired me to share your story with my 72 year old mother. I am 48 and an amateur runner who overdid running during the 2020 lockdowns. I ended up injuries and unable to run. Later that same year -at the beginning of the winter, I started doing the Wim Hof method (breath, cold and meditation) and I was immediately impacted by how positive and effective it was on my body and mind. Now WHM is part of my almost daily life.

[@robstriathlontipsforbeginners]

I take an ice bath after a long run. It has the added benefit of training my body to be used to cold water, which makes open water swimming much easier.

[@ChrClausen]

Cryo-therapy or Cry-o-therapy? ;-)

[@ToxicLucidity]

I overdid running during the pandemic which left me severely injured and unable to run. In late 2020 I started to try the Wim Hof method (breath work, ice baths and meditation) and I became addicted to the high it gives you - something I was missing from my runs. 8 months of daily ice baths enabled me to start running again. Now it use it to accelerate recovery.

[@iberiksoderblom]

My "Jewels" says "No, No, Damn No !!!". But my experience with my legs are, that if I cool them down directly after a hard run (speed and/or duration) with a cold 5 Degr. C shower for 10 - 15 minutes, my legs are a lot better the next day.

[@mattofthenorth]

also Wim Hof breathing method in the cold is a game changer

[@ninjastellar]

Ice baths help me out a lot. I've been a runner for 4 years and I had some time to compare my recovery with and without an ice bath. I use them after harder sessions. The physiology behind cryotherapy is fascinating to me. For my master's thesis I will test the hypothesis that using ice baths reduces recovery time and overall perceived pain in amateur runners. Taking into account what the literature has to say about placebo, I don't think that's the case here. Actual physiological changes happen, we observe sudden vasoconstriction, vasodilatation and hyperventilation. One could say that the shock of an ice bath also has an effect on a psychological state in that there could be an increase in cortisol and/or adrenaline and that is why people might think it has no effect other than placebo but, that is a faulty way of thinking as the complete physiology behind cryotherapy hasn't been researched enough. Besides, both mental and physical components are crucial in our performance. Mental being sometimes more imperative than physical. Hormones mentioned before are a part of our body that DO affect our tissues.

[@RobertLHargraveIII]

I use my homemade ice bath (flex seal and a chest freezer) 6-7 times per week. 1000% recommend it. Cheers!

[@gemmapotter3067]

I’d not long got out of mine when the notification for this came through! Weird timing... 😂😂 My OH thinks I’m nuts but I swear by them after a long run or heavy gym session.

[@kenthompson5116]

I was under the impression that the ice bath stopped some of the inflammation that takes place following a hard training session. However this inflammation is what drives your bodies adaptions to the stress (hard training). Therefore suitable for post race, football, rugby match, etc when your looking to perform again the next week - quick recovery -> adaption. However if you are like me and training for your first IRONMAN, you will need as much adaption to the stresses you've placed on your body as possible.

[@carllycett]

I have a small freezer filled with water,plugged into a timer,just keeps a skin of ice on surface,use it after hard/fast sessions,takes a few weeks to build up the minutes standing in it!

[@MOTORRAD_ONLINE]

Yesterday i started hitting my head with a stick after intensive interval sessions. My legs are far less in pain now and the increased blood flow caused by the scars increases recovery and red blood cell production. Helmet doesnt fit anymore but i can run faster than ever. I love scientifical evidence like that 👍🏼

[@lordbertos8124]

Wow I’m looking up this subject online and boom I get a notification on KZbin and you guys are covering it! Great timing!

[@alandiegovillalobos]

After long runs (I'm a big guy at 110kg) I apply cold water to my knees and hips. Feel like running cold water is more cold that a bath. Of course not all places have really cold running water.

[@levbobrov1398]

2:05 -- that's what "taking one for the team" means. Every guy even just *watching* this video probably had the same expression.

[@3sportim]

Love ice baths and believe they do help speed recovery. Great video GTN!

[@scottlawson9899]

Love the effect, not the sitting. I read somewhere that water 58-60F produces the same effect as ice water, and it does seem to work. Three tips 1) get in the tub and let the water rise up around you, and 2) wear a toque., and 3) buy a thermometer. Enjoy!

[@sol029]

I don't have enough ice on hand but cold from the tap is pretty cold here in Canada. 20 minutes does wonders for my aching legs. Blunts some of the pain if nothing else.

[@smefour]

Maybe not the video to bring in diet, but if we are talking recovery and reducing inflammation, ketosis is known to help with that also, but may have its own issues with elite performance athletes in other areas like peak power output BTW the cold/hot water therapy was also used on Roman Emperors to treat muscle and joint pain 2000 years ago

[@Dccassidy71]

Really enjoy and feel the true benefit of faster recovery 😅

[@tomrankin4530]

I do appreciate Mark's sacrifice for the team. That took a lot of courage to take an ice bath while recording a video. What do you do with the remaining ice when done? Cocktails?

[@jacobriis7859]

You need to time it. After an exercises the body is tired. And it should be. That's the whole point. You should do the ice bath prior to an exercise so you are more ready for the workout. The same goes for foam rolling. Do it before not after a workout. I'm not a scientist. I just read somebody else putting their view on it.

[@evanmacdougall9715]

I don't usually use ice baths. But I did do half marathons on back-to-back days a few years ago and I did an ice bath after the first one. I didn't expect any wonders, but my legs did feel surprisingly good for my half the next day. That's not in any way a scientific study, but it did help me once. :-D

[@abrown4green]

Going to start trying it

[@TalkativeMime1]

Most new peer review articles now say ICE baths do nothing. If you really hate them don’t do them it’s not getting you anything (Exercise Physiologist undergrad). Our exercise physiologist prof has a Phd. went on a 2 hour tear showing why they don’t work and made us read a bunch of peer reviewed articles on it. (He was a D1 long distance runner so he used to always use them before he read the research)

[@trbeyond]

According to the book “Good to Go” there is no evidence to support ice baths (or massage either!). I used to do both of these frequently but then realized a 30 min nap did me a lot more good. IMO until you are sleeping 8-10 hrs and eating REALLY well (both of which can be hard to do) , everything else is probably not worth it

[@sol029]

Sleep is definitely the most important. That is after all when our bodies repair the damage from training.

[@AlexRochette]

Most sensible comment. Also, inflammation is partly what drives adaptation. If you reduce inflammation, you hinder progress.

[@jamiefuhrman403]

Great book!

[@ericarnold1739]

I prefer ice packs, really want to get a set of Phil Gaimon's Ice Legs. Full ice bath is just a little too cold, especially in some particularly sensitive areas

[@rafiyantin5657]

How often should I use ice baths?

[@cadenmcmahon5704]

I think like every time your done working out or practicing or after a game

[@klassenw]

This was a disappointing video. That was completely anecdotal and subjective. Where was the scientific studies you referred to? Even a phone call to someone more knowledgeable? I’ll give Covid the blame, but lately your videos haven’t been to the same technical caliber I grew to appreciate in the past.

[@markthrelfall3577]

Hi Wade. I'm really sorry that you feel this way. We do spend a lot of time researching, writing, and filming our videos. Understandably not all of these can be hugely in-depth or feature videos, particularly during these times. However we really do try our best, and I totally take on board your comments regarding this video. We do have some exciting content to come, so please do stick with us. Also, please do feel free to ping us any questions you may have, or areas you would like us to explore. Thanks, Mark

[@AlexRochette]

Thank you, Wade!

[@yousefzohdy]

I love it and I usually try to say alphabet reversed to keep my mind off cold ice 😀

[@gtn]

Great tip!

[@SuperNagz]

I have an ice bath at work. It’s horrible but it helps

[@willhooke]

It felt like the host was quite skeptical about them, and after disparaging them, then says they're Number 2 after massage But then most of the value is because of perception If they're Number 2 after massage, why? You can say perception is the biggest effect if true, but what does it literally achieve to get Second Place in measurable terms? Thank you for your time 🙂

[@devinwerner6426]

I have done both ice bath and the cryotherapy where you step into a machine and the temp dips into extreme temps. I love it but was wondering what if any difference is a ice bath have vs a sauna. I love that feeling when you just went to a scorching hot sauna and jumped into an ice pool. I am not talking about the standard info red but the wood one. But curious does saunas of any kind have similar effects as ice baths

[@monetagreat7981]

My back needs to iced bath now

[@hskajdhf5907]

Cold showers are amazing just have to be in in longer than 2mins it feels good in it

[@FunInTheSun808]

Can you do a triathlon recovery video

[@lwittrock1]

Great video.

[@jackmarkmcgill]

I used to now I just get in the sea

[@wangshuishui2121]

Cold bath, compression socks and evaluated legs helps me to train daily..

[@DublinDapper]

compression socks have zero science backing any recovery benefit..

[@tsoiboy4073]

DublinDapper I had issues with shin splints until I started using compression socks. Placebo or not, do what works.

[@NealCSP]

Sorry if I missed it, but why don't we see Fraser anymore?

[@gtn]

Fraser is around, he's working behind the scenes at the moment 🙂

[@leeadams2413]

Never had an ice bath. Remember thou on training camps we used wade out into the Ocean and go to just below the knee and let the coolness settle in around the calves. Alawys felt better after it

[@adrianmayhew6835]

Speak to Prof Tipton - Portsmouth uni extreme environmental lab - research paper on this called kill or cure . He’s a legend in cold water immersion and submersion or Dr Patrick ( paddy) Morgan , they are world leads in this 👍

[@heatherfell_oly]

Thanks Adrian, we'll look him up.

[@adrianmayhew6835]

Heather Fell if you need help , he’s a very good friend of mine and he is into triathlon - both came back from la Santa before lock down. Keep the great work up- so motivational . Thank you and the team 😊👍👍👍👍

[@heatherfell_oly]

@@adrianmayhew6835 Thanks

[@MrTigerlilly68]

I tested ice bath once, my legs promtly started to cramp up. I went out! 🥶

[@georgeetboom7719]

Inflation encourages repair dosnt it.

[@georgeetboom7719]

@Nick Penner oh wait an hour after a run ohhh.

[@josemiguelcarvalho1134]

Its a waste of water I just shower with cold water

[@powerofhydrogen9443]

The ice makes you feel cooler, pun intended

[@norrlensk]

What is fresh oxygenated blood? Ooh you mean blood with oxygen in it.. Like blood

[@titaniumman1201]

You have great legs. A beautiful face.