Ice Bath Port Melbourne

What is an ice bath?

Also called cold water immersion, in Melbourne, an ice bath is large enough for one or two people to sit in, up to their chest or chin. We have two ice baths in our studio in Melbourne, one of the baths is for those who have had more experience with this activity… with the temperature sitting between 2-3 degrees. The other is more suited for beginners… with it sitting at 8-12 degrees.

The session can last for 30 minutes. You might not think that these temperatures are cold, but when you are down to your shorts you’ll feel the difference! After 5 to 10 mins, however, it gets easier and the more sessions you experience, the more you’re able to tolerate the cold temperatures.

How does an ice bath work?

When you immerse your body in an ice bath that’s set to 10o C, your body instantly responds by constricting the blood vessels in your skin. When you get out of the ice bath, these blood vessels dilate back to normal and it’s this process of instant constriction followed by dilation that helps to flush toxins, such as lactic acid, from your body.

Ice bath recovery not only affects your skin’s blood vessels but these constriction and dilation movements help your lymphatic system to transport fluids around your body. This helps to remove toxins and reduce inflammation.

What are the benefits of an ice bath?

There are certain benefits to ice baths that make them extremely popular in Melbourne. For example, plunging into an ice-cold bath is a common practice for many athletes following intense exercise, training or competitions. It’s used to speed up recovery and reduce inflammation and muscle pain that often occurs between 24 and 72 hours following extreme activities.

The most supported ice bath benefit is the suppression of inflammation, however, a 2015 study found that whilst ice baths did reduce inflammation, it also reduces the expected increases in muscle mass and strength that their training was designed to achieve over the long term. Then there’s a 2016 study that found cold showers improved the immune system, a finding that can be easily extrapolated to ice baths.

So whilst most researchers call for further research into this topic, the current evidence suggests that using ice baths for short-term muscle recovery is an effective therapy. However, if you’re training to increase muscle mass and strength, it appears that ice baths should be kept to immediately post-exercise or training, as they can potentially hinder this process over the long term.

Muscle Recovery

Evidence to support the use of ice baths for muscle recovery following intense training, exercise or competition is patchy. Some studies agree that using ice baths for muscle recovery is beneficial, whilst others have found no significant differences between ice bath recovery and other strategies.

For example, a 2011 study found an overall improvement in fatigue following soccer games when cold water therapy was used post-game. A 2012 study found that cold water immersion aided the relief of muscle soreness after exercise, whilst a 2013 study didn’t find much difference between cold water therapy and other strategies for recovery following exercise.

Then there was a study in 2016 that found cold water immersion was only slightly better than passive recovery in reducing muscle soreness following exercise. Followed by a 2018 study that found it was effective in reducing delayed onset muscle soreness and perceived fatigue. Finally, there’s a 2018 meta-analysis, that discovered the temperature of the water made a difference in the results with temperatures less than 15oC significantly reducing inflammation following intense exercise.

So whilst the published evidence to support the use of ice baths for muscle recovery isn’t conclusive, it remains a therapy that many athletes successfully use as an adjunct to their recovery regimen.

Relieve Stress and Anxiety

We all face stress and anxiety in our everyday life be it from work deadlines, changes in our life and mounting responsibilities. This stress can greatly impact on our physical and mental wellbeing, so we need to find ways to successfully deal with this.

Luckily for us humans, we are built with a hidden stress regulator and response mechanism that many don’t know about and have yet to unlock the potential of… The Vagus Nerve.

This nerve’s purpose in human anatomy is to trigger relaxation responses throughout our body. Without this nerve, the human body wouldn’t even be able to complete the simplest of tasks. It is one of the vital cranial nerves that connects the human brain to the body… and stimulating this can fortify powerful health benefits.

One of the key ways to stimulate the Vagus Nerve is through, you guessed it… an ice bath! Our Ice bath recovery will evoke your Vagus nerve, and send a message to the body that it’s time to de-stress and relax.

What do ice baths actually do for the body?
Lots! They help prevent your muscle fibres from getting more damaged, which may enhance muscle recovery.
An ice bath also makes your blood vessels tighten, which can help flush out waste products like lactic acid which will help you to recover faster.
They may also provide mental health benefits too as well as a better night’s sleep!

What temperature are the ice baths? I’ve never used one before!
We have 2 ice baths in our facility.
We generally like to keep one sitting with a slightly higher temperature for our beginners, or for those who prefer it a little higher.
One sits at about __ degrees and the other at about __ degrees.
Our friendly staff are more than happy to adjust the temperature for you though so feel free to let us know prior to your appointment.

How long should I spend in the ice bath?
It is recommended to work up to the recommended 15 minutes without pushing your body beyond its limits.
For a first timer, generally test yourself minute by minute and see how you go. The more sessions you have, the more you’ll be able to tolerate!

How does an ice bath help mentally?
The increase in adrenaline from being in cold water can create a feeling of euphoria. which is caused by the release of endorphins which is a hormone that makes us feel good and can relieve pain so as a result, an ice bath can improve our overall mood, confidence and even libido.

Will an ice bath help with stress?
Yes! Ice baths train your nervous system to be more resilient to stress.
The cold water acts as a small form of oxidative stress on your nervous system so overtime, the body adapts to it, Meaning you will find a new sense of deep calmness.

How can an ice bath improve health and performance?

Ice bath recovery is a very popular strategy that’s used by many people in Melbourne of all ages and backgrounds. That’s because it helps to improve their health and wellbeing by reducing sore and aching muscles, as well as inflammation and fat, whilst increasing circulation and improving the immune system.