Mar 14, 2025
Following vigorous exercise, they help improve strength, power, and flexibility by reducing muscular soreness, inflammation, and oedema.
Source: Canva
By lowering essential inflammatory signals, frequent ice baths may impede the development of muscle and strength.
Source: Canva
Although further research is required, several studies indicate that ice baths can strengthen the immune system, improve sleep, and lower stress.
Source: Canva
If not done safely, cold shock, hyperventilation, elevated blood pressure, and, in rare instances, cardiac arrhythmia, can happen.
Source: Canva
Spending more than half an hour in an ice bath can cause the body's temperature to drop dangerously, which raises the risk of hypothermia.
Source: Canva
Studies indicate that 10 to 15°C is the most effective range; lower temperatures are not required.
Source: Canva
For novices in particular, the ideal time is 10 to 20 minutes, which can be divided into shorter sessions if necessary.
Source: Canva
Entering gradually reduces the risk of cold shock because the first 30 seconds are when your body's stress response peaks.
Source: Canva
If muscle strength and growth are the aim, take ice baths sparingly, even though they are good for rehabilitation.
Source: Canva
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