6 Simple Tips for Using an Ice Bath for Injury Recovery
Ice baths are just as they sound – a bathtub full of ice and freezing water. They are a great way to heal injuries and muscles, making them popular amongst endurance trainers and athletes. If you have suffered an injury, or if you feel as though areas of your body are sore or strained, an Alamo City Urgent Care in San Antonio may recommend an ice bath. They help muscle tissue repair itself and remove lactic acid from the body – the main culprit of muscle fatigue.
Ice Bath Tips
If you are thinking of giving yourself an ice bath, there are some things you should do to avoid running out of the bathtub.
- Fill the tub to your thighs, then dump in about a pound of ice. This makes it easier to deal with the added ice versus jumping into an ice-filled tub.
- Use a little bit of ice and slowly add more, increasing the ice level as your tolerance builds. This will help you ease into taking ice baths regularly if you plan on using cold therapy as a form of treatment.
- Try to stay in the ice bath for as long as you can, but do not exceed 15 minutes. It is recommended to work up to the recommended 15 minutes without pushing your body beyond its limits.
- Wear warm clothing on the top part of your body to keep the exposed areas of yourself warm. You can drink hot liquids, like tea or decaffeinated coffee, to help keep your body temperature from dropping too low.
- Avoid taking a shower right after an ice bath. It is better to let the body warm up on its own instead of shocking it with hot water.
- If after several minutes you cannot seem to get warm on your own, take a warm shower to raise your internal body temperature.
If you have an injury or inflammation that keeps you from performing at your best, try an ice bath to repair and strengthen the muscles. Visit an Alamo City Urgent Care near me if your pain worsens or does not get better with rest and elevation.