It's Almost Winter Time! Doesn't a Nice Ice Bath Sound Inviting? Your Joints and Muscles May Thank You for It!

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I’ve heard about it. I’ve read about it. At present, I have no desire to experience it. However, it is worth taking a peek at the benefits of cold therapy with ice….mainly, an ice bath.

As an avid runner, I have encountered stories of those who either treat injuries, or better yet, prevent injuries with consistent use of an ice bath. I don’t know about you, but after a long run or work out, especially in the cold, winter months, all that is on my mind post-workout is to hit the shower – a very HOT one - and steam up the bathroom. I want to feel as if I am near the equator, not in Siberia.

The ice bath, also referred to at cryotherapy or cold therapy, constricts the blood vessels and decreases metabolic activity. In turn, swelling is reduced and the breakdown of tissue is halted. Once the skin is not in contact with the cold source, the tissues underneath begin to warm up which allows the blood to flow faster as it returns, and harmful metabolic debris is flushed out of your muscles. (Correct me if I am wrong, but does not a nice massage on a heated massage table boast similar results?)

While most people, myself included, would probably prefer to use a simple ice pack as opposed to immersing themselves in a tub full of ice, research has shown that full immersion into ice actually produces a longer lasting change in the deep tissues and is a more efficient way to cool large muscle groups at once.

According to an article in Runner’s World magazine, there are tips to make the “delightful” ice bath a more pleasant experience. One ultra-marathoner fills his tub with two or three bags of crushed ice and then adds cold water to a point that will nearly cover him to his waist when he sits in the tub. He then dons a down jacket, a hat, and some neoprene booties, sips some hot tea, and sits among the ice for about 20 minutes. He suggests some pleasant reading material to while the time away. I would be too frozen to turn the pages. In fact, my eyes would probably freeze as I stared into space.

The suggested water temperature for these ice baths should range between 50 and 59 degrees Fahrenheit, and immersion time should last anywhere from 10 to 20 minutes. (How about 10-20 seconds, if that long?). Some distance runners have been known to soak in a cold river or lake after a long run. I’ll pass. I’d much rather trespass onto someone’s property and dive into their hot tub.

For those who prefer a more subdued approach to ice therapy, might I suggest a simple ice pack? Studies have proven that cold therapy with ice is the best treatment for acute injuries as it reduces the swelling and pain. As mentioned earlier, ice causes the blood vessels to narrow, limiting internal bleeding at the site of the injury. To immediately treat an injured joint or other area on your body, apply some ice (preferably wrapped in a thin towel for comfort) to the affected area for about 10-15 minutes at a time. After you have removed the ice and have allowed the skin temperature to return to normal, you can reapply the ice a second or third time. An acute injury can be iced several times daily for up to three days.

Cold therapy is great for an athlete or may be experiencing chronic knee pain. If running or any other physical activity aggravates the knee, it can be iced after each exercise session to reduce or prevent inflammation. It is not recommended to ice a chronic injury before exercise.

It is important to note that while exposure to cold can ease pain and swelling, ice packs, when left on the skin for appreciable amounts of time, can stop the blood flow to the area. Do not leave an ice pack on your skin for more than 30 minutes, and if the only type of cold compress you have available at home is that bag of frozen veggies in the freezer, be sure to wrap it in a towel before applying it to your skin. If the injury is on or near a part of the body with little fat stores or muscle beneath the skin, like a toe or a finger, do not leave the ice pack on for more than 10 minutes.

Now that is the kind of ice therapy that will work for me. Give me a small ice pack while I sit out in the embrace of the warm sun, with some lovely fellow named Sven massaging my neck muscles. That would make for some pretty hot ice!

Sources for this article include:
http://sportsmedicine.about.com/cs/rehab/a/heatorcold.htm
http://sportsmedicine.about.com/cs/injuries/a/aa120600a.htm
http://www.runnersworld.com/article/0,7120,s6-241-285--12810-0,00.html

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