Potential Health Benefits of using the Energise Ice Bath
Exercise Recovery
Ice baths are highly effective for exercise recovery, providing a swift and significant impact on tired and sore muscles. The cold immersion after your physical activity constricts blood vessels and reduces metabolic activity, which minimises tissue breakdown and reduces muscle soreness. This process helps to rapidly flush out lactic acid and metabolic waste from the muscles, leading to quicker recovery times. Additionally, the subsequent return of warmer blood helps to rejuvenate the muscles by delivering fresh oxygen and nutrients, effectively preparing the body for its next physical challenge.
References
Moore E, Fuller JT, Bellenger CR, Saunders S, Halson SL, Broatch JR, Buckley JD. Effects of Cold-Water Immersion Compared with Other Recovery Modalities on Athletic Performance Following Acute Strenuous Exercise in Physically Active Participants: A Systematic Review, Meta-Analysis, and Meta-Regression. Sports Med. 2023 Mar;53(3):687- 705. doi: 10.1007/s40279- 022-01800-1
Moore E, Fuller JT, Buckley JD, Saunders S, Halson SL, Broatch JR, Bellenger CR. Impact of Cold-Water Immersion Compared with Passive Recovery Following a Single Bout of Strenuous Exercise on Athletic Performance in Physically Active Participants: A Systematic Review with Meta-analysis and Meta-regression. Sports Med. 2022 Jul;52(7):1667-1688. doi: 10.1007/s40279-022- 01644-9.
Machado AF, Ferreira PH, Micheletti JK, de Almeida AC, Lemes ÍR, Vanderlei FM, Neto Junior J, Pastre CM. Can Water Temperature and Immersion Time Influence the Effect of Cold Water Immersion on Muscle Soreness? A Systematic Review and Meta-Analysis. Sports Med. 2016 Apr;46(4):503-14. doi: 10.1007/s40279-015-0431- 7.
Yutan Wang, Sijun Li, Yuanyuan Zhang, Yanru Chen, Fanghong Yan, Lin Han, Yuxia Ma, Heat and cold therapy reduce pain in patients with delayed onset muscle soreness: A systematic review and meta-analysis of 32 randomized controlled trials, Physical Therapy in Sport, Volume 48, 2021, Pages 177-187, ISSN 1466- 853X, htps://doi.org/10.1016/j.pt sp.2021.01.004.
Hausswirth C, Louis J, Bieuzen F, Pournot H, Fournier J, Filliard JR, Brisswalter J. Effects of whole-body cryotherapy vs. far-infrared vs. passive modalities on recovery from exercise-induced muscle damage in highly-trained runners. PLoS One. 2011;6(12):e27749. doi: 10.1371/journal.pone.0027749
Higgins, Trevor R.1,2; Greene, David A.1; Baker, Michael K.1. Effects of Cold Water Immersion and Contrast Water Therapy for Recovery From Team Sport: A Systematic Review and Meta-analysis. Journal of Strength and Conditioning Research 31(5):p 1443-1460, May 2017. | DOI: 10.1519/JSC.0000000000001559 and Bieuzen F, Bleakley CM, Costello JT (2013) Contrast Water Therapy and Exercise Induced Muscle Damage: A Systematic Review and Meta-Analysis. PLoS ONE 8(4): e62356. htps://doi.org/10.1371/jou rnal.pone.0062356
Mental Health
Immersing in your ice bath can have a positive influence on mental health, offering more than just physical rejuvenation. The initial shock of cold water triggers the body's fight-or-flight response, leading to an increase in endorphins, the body's natural mood elevators. This hormonal surge can result in a feeling of euphoria, often referred to as the 'ice bath high', which can alleviate symptoms of depression and anxiety. Regular ice bath sessions also build mental resilience and fortitude, as they train the mind to stay calm and focused in stressful situations, contributing to overall mental well-being and stress management.
References
Kelly, JS, Bird, E. Improved mood following a single immersion in cold water. Lifestyle Med. 2022; 3:e53. htps://doi.org/10.1002/lim 2.53 and Doets JJR, Topper, M Nugter AM. A systematic review and meta-analysis of the effect of whole body cryotherapy on mental health problems, Complementary Therapies in Medicine, Volume 63, 2021, 102783, ISSN 0965-2299, htps://doi.org/10.1016/j.cti m.2021.102783.
Inflammation
Ice baths are a powerful tool in the management and reduction of inflammation. The cold temperature exposure helps to constrict blood vessels and decrease metabolic activity, significantly reducing inflammatory response and swelling in the body. This process, known as vasoconstriction, not only minimises tissue damage but also slows down the release of cytokines, which are inflammatory markers. By reducing inflammation, ice baths can alleviate pain, expedite healing of injuries, and potentially prevent chronic inflammation-related diseases, making them a valuable practice for those seeking to control and mitigate inflammation in the body.
References
Pournot H, Bieuzen F, Louis J, Fillard JR, Barbiche E, et al. (2011) Time-Course of Changes in Inflammatory Response after Whole-Body Cryotherapy Multi Exposures following Severe Exercise. PLOS ONE 6(7): e22748. htps://doi.org/10.1371/jou rnal.pone.0022748
