1. Reduces inflammation and swelling
When you take an ice bath, the cold temperature narrows your blood vessels. This decreases blood flow to your muscles, which may reduce inflammation and swelling. Some research suggests that cold therapy may lower post-exercise inflammation better than compression garments (like compression socks).
2. Relieves sore muscles
Stepping into a cold bath might help relieve sore muscles. Scientists aren’t sure exactly how it works. But less inflammation and slower nerve signaling could mean less pain. Cold water could also lower your perception of pain or how much soreness you feel.
3. Aids exercise recovery
When you get out of an ice bath, your blood vessels dilate, or widen, which increases circulation. The nutrient-rich blood flow to your muscles may help remove metabolic waste that builds up during exercise. But research on ice baths as a tool for post-workout recovery is limited and conflicting.
4. Supports immunity
Some evidence indicates that ice baths support a healthy immune system. In a small study, people were exposed to bacteria to find out how their immune systems would respond. The participants who combined cold-water immersion, deep breathing, and meditation had fewer bacterial infection symptoms than those who didn’t. But it’s difficult to conclude how effective cold-water immersion is for your immune system because the study looked at several methods.
