Jumping into an icy tub might seem enticing after a hard, sweaty workout. And cold plunges have become increasingly popular. But can taking a cold plunge actually help you recover?
When done correctly, some athletes benefit from a chilly, post-workout dip. The key is keeping it short and sweet and understanding the potential risk factors.
What are cold plunges?
Cold plunges, also called cold water immersion, involve taking a brief dip in very cold water — usually between 50 and 60 degrees Fahrenheit. Unlike a cold shower, cold plunges submerge your whole body in the water. That allows you to experience the effects of the cold more uniformly.
Cold plunge benefits
For fitness-minded patients, the main draw of cold plunging is recovery support. Intense exercise can cause abnormalities in your muscle fibers. This helps your muscles adapt and get stronger, but they can also cause temporary soreness.
An icy dunk causes the body’s blood vessels to rapidly constrict. That slows the flow of blood to muscle tissue, decreasing inflammation and swelling. As a result, a person may feel less sore or achy post-workout. They may also be able to perform better at their next workout.
Research suggests that cold plunging could yield other potential benefits for adults, too. These may include:
- Enhanced focus and clarity
- Reduced stress and anxiety
- Better sleep
- Stronger immunity
How to do a cold plunge
When patients ask me how to try cold plunging at home, I always give the same advice: Start small and gradually build up your tolerance.
Grab a thermometer and fill your bathtub with cold water. Sixty-eight degrees Fahrenheit is a great starting point. If you can’t get the water that cold out of the tap, add some ice.
Once you’ve got the right temperature, immerse yourself in the water. You can do this all at once or start with your feet and legs, depending on your comfort level. For your first time, try to sit in the tub for just 30 seconds to one minute.
After a few sessions, you can work toward sitting in the tub for longer or adding more ice to lower the temperature. (But don’t do both at once.)
Over time, you may be able to plunge for five or even 10 minutes at a temperature as low as 40 degrees Fahrenheit. But do not go longer or colder than that. You will not get additional benefits — and it could be dangerous.
Help your body warm up quickly after the plunge. Dry off with a towel and get dressed. You could also do some light movement, like marching or jogging in place.
There’s no limit to how often you can or should cold plunge. It’s really about what feels good for you. However, I do urge patients to avoid plunging into icy rivers or lakes. Both can pose drowning risks when your body temperature is very cold.
Cold plunge risks
Plunging your body into frigid water can have a shock-like effect on the body, especially if you aren’t used to it. That may lead to:
- Hypothermia
- Skin or nerve damage
- Breathing difficulties
- Stress on your heart
- Drowning due to dizziness, fainting, numbness, or loss of motor control
These risks may be higher for some people, so it’s important to get the green light from your doctor before cold plunging. Your provider may recommend avoiding the practice if you have:
- Heart disease
- High blood pressure
- Diabetes
- Peripheral neuropathy
- Poor circulation
- Venous stasis
- Cold agglutinin disease
- Raynaud’s disease
Cold plunging is not a replacement for medical care if you’re dealing with an injury. While it may help with post-workout soreness, it does not support healing from sprains, tears, or fractures.
Alternatives to cold plunges
There may be other ways to reap similar post-workout benefits if the idea of plunging your whole body into cold water feels too intense. Submerging an isolated body part (like your feet or your elbow) is one option. Another is a quick, cold shower.
Some people also enjoy plunging their face into ice-cold water for stress relief.
The bottom line on cold plunging
Cold plunges can be a satisfying way to ease post-workout soreness so you can bounce back faster. Just don’t overdo it or use it as a substitute for medical treatment.
If you need help recovering from an injury so you can return to training, the Temple Sports Medicine Program helps athletes of all levels recover from their injuries and get back on track. Request an appointment online or call 800-TEMPLE-MED (800-836-7536) today.