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Ice-Cold Therapy: The Surprising Benefits of Cold Baths for Muscle Recovery and Inflammation

Article by Katie Pierce
April 27, 2023

Most are likely familiar with that muscle soreness after a challenging workout. You push yourself to the limit, and the next day, your muscles are stiff, aching, and begging for some relief. While there are many ways to address muscle recovery and inflammation, one method that has gained popularity in recent years is ice-cold therapy.

This age-old technique of submerging your body in cold water has been used by professional athletes and fitness enthusiasts alike to help speed up recovery, reduce inflammation, and improve overall well-being.

But how exactly does it work, and what are the benefits?

Is an ice-cold bath good for muscles?

Can submerging yourself in freezing cold water really have any positive effect on your body? The answer may surprise you.

Yes, an ice-cold bath can be highly beneficial for your muscles. In fact, cold therapy has been used for centuries to aid in recovery, reduce inflammation, and improve overall well-being. Cold water immersion, or cryotherapy, has gained popularity in recent years for its numerous advantages. Let’s dive into the science behind this chilly treatment and explore how it can help your muscles recover more efficiently.

How does ice-cold water help with muscle recovery?

One of the key factors in muscle recovery is reducing inflammation and swelling. After you exercise, your muscles create microscopic tears—and when that happens, inflammation and soreness can occur.

Cold therapy helps your body combat this inflammation by constricting blood vessels, improving blood flow, and reducing muscle activity. And that’s just the tip of the iceberg!

In addition to the above, ice-cold baths can offer a multitude of other benefits that will be discussed in the next sections, such as improving sleep quality, reducing muscle damage, and even supporting healthy tendons.

So, if you’re ready to give your muscles the recovery boost they need, it might be time to consider incorporating ice baths into your post-workout routine. And while you’re at it, why not check out some bath remodeling tips to create the perfect space for your new recovery ritual?

What are the benefits of cold baths for muscle recovery and inflammation?

Since the human body is designed to heal itself, it only makes sense to give it the best environment and treatments possible. And when it comes to muscle recovery and inflammation, a cold bath can help accomplish exactly that!

Here are some of the most notable benefits of cold baths for muscle recovery and inflammation:

Lessens workout soreness by tightening blood vessels

You know that feeling when your muscles are so sore that it hurts to move? This is called delayed onset muscle soreness (DOMS), and it’s a common side effect of intense exercise. Good news: ice-cold baths can help alleviate this discomfort. When you immerse yourself in cold water, your blood vessels constrict, which reduces blood flow to your muscles. This process, known as vasoconstriction, can help decrease inflammation and, in turn, lessen muscle soreness.

Helps muscles recover faster with better blood flow

While it might seem counterintuitive, cold water immersion can actually improve blood flow in the long run. After you get out of the icy bath, your blood vessels rapidly dilate, leading to increased blood flow. This boost in circulation delivers more oxygen and nutrients to your muscles, helping them repair and recover more quickly. It’s like giving your muscles a jump start on the road to recovery!

Lowers swelling by blocking inflammation triggers

Let’s be honest, no one likes feeling swollen and puffy after a workout. So, what if you could reduce this inflammation just by taking a cold bath? When you expose your body to cold temperatures, it blocks the release of certain inflammation triggers, such as cytokines and histamines.

This, in turn, reduces swelling and helps your muscles recover more efficiently. In fact, this benefit is so powerful that many athletes even use ice baths when working out while on their period to help manage inflammation and discomfort.

Speeds up healing by clearing out waste faster

As we mentioned earlier, intense exercise can cause microscopic tears in your muscles. This damage leads to the release of waste products, such as lactic acid, which can contribute to muscle fatigue and soreness.

Cold water immersion helps your body clear out these waste products more quickly by boosting lymphatic drainage. This means that your muscles can get back to their best shape in no time!

Improves sleep, which helps muscles repair

We all know how important sleep is for overall health and well-being, but did you know that it’s also essential for muscle recovery? During sleep, your body releases growth hormones that help repair damaged tissue and build new muscle fibers. By taking a cold bath, you can improve your sleep quality and help your muscles recover even more efficiently.

Cold water can stimulate the production of melatonin, a hormone that regulates your sleep-wake cycle. So not only will you be giving your muscles a helping hand, but you’ll also be setting yourself up for a better night’s sleep. Talk about a win-win situation!

Benefits joints by making joint fluid less sticky

Who knew that taking a cold bath could also benefit your joints? When you submerge yourself in cold water, the temperature causes your synovial fluid, which lubricates your joints, to become less viscous.

This allows your joints to move more freely and with less friction, reducing pain and stiffness. So, not only are you helping your muscles, but you’re also supporting your joints in the process.

Boosts cell repair with special cold-activated proteins

Cold water immersion doesn’t just help your muscles and joints; it also has a positive effect on the cellular level. When your body is exposed to cold temperatures, it produces special proteins called cold-shock proteins.

These proteins help repair damaged cells and promote the growth of new ones, speeding up the recovery process. It’s like giving your body a cellular boost, helping you feel better and stronger in no time.

Prevents muscle cramps by calming muscle activity

Muscle cramps can be a real pain, especially when they happen during or after an intense workout. Fortunately, cold baths can help prevent these cramps by calming muscle activity.

When your muscles are exposed to cold temperatures, they become less excitable, reducing the likelihood of muscle cramps. So, not only do ice baths help with recovery, but they can also save you from those pesky cramps!

Supports healthy tendons with improved blood flow

Your tendons are essential for connecting your muscles to your bones, and they need some TLC too! Improved blood flow from cold water immersion not only helps your muscles but also benefits your tendons.

The increased circulation provides your tendons with the nutrients they need to stay strong and healthy. This can help prevent tendon injuries and improve overall joint health.

Reduces muscle damage from exercise stress

Intense workouts can lead to oxidative stress, which can damage your muscles and hinder recovery. Surprisingly, combining cannabis and cold baths has been reported to provide a synergistic effect in combating this stress.

Cold baths help by reducing inflammation and promoting muscle repair, while cannabis has been shown to have antioxidant and anti-inflammatory properties. Together, they can help minimize muscle damage and speed up your recovery process.

Conclusion

The benefits of cold baths for muscle recovery and inflammation are undeniable. From reducing soreness and swelling to improving sleep and promoting healthy tendons, ice-cold baths can be a game-changer for your post-workout routine.

So, the next time you find yourself struggling with sore muscles or looking for ways to improve your recovery, consider giving cold baths a try.

Not only will you be investing in your physical health, but you might also discover a new and invigorating way to recharge after an intense workout.

What Drives the Cost of a Bathroom Renovation

Recently, a prospective client called me and asked if we will do just a bathroom renovation. I thought that was an interesting question, since bathroom renovation is exactly one of the services we offer. As it turns out, not many design/build companies will take on only a bathroom unless it is part of a larger remodel. Contractors avoid these smaller projects because they are hard to schedule and less profitable than other remodels. Clients wonder, why is a small room like a bathroom such an investment of time and money? Let’s take a look.

What drives the cost of a bathroom renovation?
Prices across the country will vary quite a bit. The National Kitchen and Bath Association (NKBA) reports that homeowners spent a mean of $32,000 renovating their bathrooms in 2019, roughly twice what they spent on redoing a guest bath (about $18,000) or a powder room (about $12,000).
Another NKBA study released at the end of 2020 revealed that the average primary bathroom spend over the past year was between $20,000 and $30,0000, with two-thirds of the finished projects showing an increase in size over the previous layout. The most popular anticipated option for layout change is to remove bathtubs to increase the size of the shower.

How many trades can you fit in one bathroom?
Not many. Bathrooms, even before social distancing, only allow one trade at a time to work no matter what the size of the room. You just can’t have subs working on top of each other. Scheduling becomes a fine balance of giving everyone time to complete their appointed tasks and keeping the job moving. Coordinating multiple trades is like choreographing a dance troupe. There are a lot of moving parts.

Building Materials and the Bathroom Renovation
The cost of most everything has skyrocketed, and building materials have not escaped price increases. Simple items like lumber have more than tripled over the last 12 months. Materials like sheet rock, windows, insulation and even the pipes have been impacted by price. Building supplies can by hard to come by, and delays inevitably happen these days.

Tile, Tubs and Everything In Between
Remember that gorgeous oversized freestanding tub with the sexy tub filler that holds a glass of wine? Is your client dreaming of indulging in lavender-infused water and a session of chromatherapy? Be prepared to allocate $5,000 for that indulgence. Luxury has its price.

The Perfect Freestanding Bathtub
Showers with multiple heads, temperature-balanced water controls, built-in benches – as well as the added benefit of steam – are all to die for. While attractive, they drive up the costs of not just the fittings themselves but also the plumbing installation costs. However, if you do specify a freestanding tub, make sure the hot water heater is large enough to accommodate the water consumption. Newer tubs with air systems can be ordered with inline heaters to keep the water at a comfortable temperature. This feature eliminates constantly adding hot water and will save your client money and frustration.

Choosing Tile
Tile materials are also available in every style and every price point. Marble and glass tiles are generally more expensive than porcelain tile and will cost more to install. Pinterest is full of tile style ideas, but those beautiful images could carry a hefty price tag. Complex patterns add drama and beauty but increase the cost of installation. Intricate designs also require more waste, because there are the extra materials needed to create those beautiful patterns and designs.
I advise my clients to create a portfolio of rooms they would love to live with. Once you have a design plan in place, you will be able to help them make informed decisions about what cabinet type is right for the bathroom renovation.

April 2, 2021
Sharon L Sherman is the founder of Thyme & Place Design, Thymeless Home Decor and Thymeless Well Being in New Jersey.
https://www.kbbonline.com/news/blog/what-drives-the-cost-of-a-bathroom-renovation/?utm_source=email&utm_medium=mc&utm_campaign=107236