Athletes and fitness enthusiasts constantly search for novel and efficient strategies to optimize muscle recovery, a key element of training that powers them towards optimum athletic performance. While many recovery protocols are currently used, cold water therapy, or cold water immersion therapy, is the go-to approach for many professional sports persons.
It may include taking an ice bath, or a refreshing cold shower, the use of cold water is known to reduce inflammation, alleviate muscle soreness, and promote overall recovery.
What is cold water therapy?
The therapeutic use of cold water to promote healing or recovery is known as cold water therapy. It involves immersing the whole or specific parts of the body in cold water for a brief period. The temperature of immersion ranges between 10 and 15 degrees Celsius (50 to 59 degrees Fahrenheit). This method is not new, but newer adaptations have made their way into the fitness repertoire – from ice packs and showers to cryotherapy techniques (therapeutic technique that involves exposing the body to extremely cold temperatures).
This approach hinges on the fact that cold temperatures initiate vasoconstriction (the narrowing of blood vessels. This results in reduction in the diameter of the blood vessels and a decrease in blood flow).
“The vasoconstriction effect of cold temperature is being used for therapeutic purposes,” says KN Arunjyothi, a physiotherapist from Kochi, Kerala. “In physiotherapy, we use cold water or ice as one of our major treatment components. Since medication is not the primary method of treatment in physiotherapy, we make use of physical means like temperature, pressure, current, magnetic field, etc. for treatment.”
Reducing inflammation and soreness using cold water
Cold water therapy can reduce inflammation and muscle injury.
“Cold temperatures constrict blood vessels, limiting blood supply to the area in the case of wounds and preventing bleeding. It also decreases swelling by limiting the release of inflammatory molecules,” says Arunjyothi.
Athletes frequently experience post-exercise muscle soreness, also known as delayed onset muscle soreness (DOMS). “One of the causes of DOMS is an accumulation of metabolic waste products, such as lactic acid in the muscles. By numbing the affected area, cold water can wash away lactic acid accumulation, relieve discomfort, and enhance overall comfort,” adds Arunjyothi.
Blood vessels narrow when exposed to cold temperatures. They dilate when you remove them, which causes a rush of nutrient-rich blood to the muscles. Improved circulation helps to flush out metabolic waste and refill energy reserves, accelerating the recovery process.
Cold water as a natural analgesic
Cold temperatures act as analgesic too. “Because of its ability to stimulate nerve endings and generate competing signals in the brain, the sensation of cold can distract from the perception of pain,” adds Arunjyothi. “When nerve endings that convey pain signals are exposed to cold temperatures, they can become less active, lowering the overall sense of pain.”
However, cold water therapy is not recommended for pain relief in certain situations.
“In rheumatoid arthritis, the patient will experience joint inflammation and stiffness. Cold temperatures can both increase stiffness and magnify discomfort. Cold water usage is contradictory in stiff joints,” adds Arunjyothi.
Takeaways
- Cold water therapy involves briefly submersing the entire body or some body parts in water or ice bath.
- The therapy hinges on the fact that cold temperatures cause vasoconstriction, which narrows blood vessels and reduces blood flow.
- Cold water therapy helps improve overall recovery by lowering inflammation and muscular soreness.
