Ice baths vs saunas… what’s with the trending excitement?

When it comes to post-exercise recovery, athletes and fitness enthusiasts often turn to ice baths and saunas as popular options. Both methods are believed to help reduce muscle soreness, promote relaxation, and aid in recovery. But is one more effective than the other?

Let’s delve into the benefits and drawbacks of ice baths and saunas and help you determine
which might be best for you and if you could use them to improve your day to day.

Ice baths:

Ice baths, also known as cold water immersion therapy, involve soaking the body in icy water for a short period such as 10-15 minutes. This has become quite a popular method amongst athletes and fitness enthusiasts for post exercise recovery. The cold temperature helps reduce inflammation by constricting blood vessels, reduce metabolic activity, and decrease tissue breakdown, which can be particularly beneficial after intense physical activity.

Ice baths are widely recognised for their ability to expedite the muscle recovery process and enhance overall performance.

Benefits of ice baths:

• Reduced muscle soreness: The cold temperature can help numb the muscles and
  reduce soreness after intense physical activity.
• Decreased inflammation: Ice baths can help to reduce swelling and inflammation in
  the muscles, which aids in recovery by promoting faster healing.
• Improved circulation: ice baths promote vasoconstriction (narrowing of blood
  vessels) followed by vasodilation (widening of blood vessels) when you exit the cold water. This process helps flush out waste products from the muscles and deliver
  fresh blood and nutrients, which can aid in the recovery and repair of muscle tissues.
• Mental Benefits: ice baths can also have psychological benefits by providing a sense
  of physical rejuvenation and mental refreshment. Feeling physically refreshed and rejuvenated can translate to improved focus, motivation, and performance in training or competition.

Drawbacks of ice baths:

• Discomfort: sitting in icy water for an extended period can be uncomfortable and
  challenging for some individuals, leading to a psychological barrier that may deter
  consistent use of ice baths.
• Potential for skin irritation: prolonged exposure to cold water can lead to skin irritation or even frostbite if precautions are not taken.
• Limited accessibility: Not everyone has access to a cold plunge or ice bath facility. However, if accessible one can use ocean water.

Effectiveness of ice baths for recovery:

While ice baths are widely used and endorsed by many athletes and sports professionals for
their potential benefits in recovery, the scientific evidence supporting their efficacy is mixed.

Some studies have shown that ice baths may help reduce muscle soreness and inflammation, while others have suggested that the benefits may be minimal or inconclusive. Ice baths can help alleviate soreness and pain in muscles and joints, making them beneficial for individuals with conditions such as arthritis, fibromyalgia, or general aches and pains.

Immersing the body in cold water can trigger the release of endorphins, which are neurotransmitters that act as natural mood lifters. Ice baths can help reduce stress, anxiety, and promote relaxation, allowing individuals to unwind and recharge after a long day. Cold exposure from ice baths may stimulate the immune system, helping to increase the production of white blood cells and strengthen immune defences. Regular exposure to cold water may potentially improve resilience to common illnesses and support overall immune health.

Ultimately, the effectiveness of ice baths for recovery may vary from person to person. Factors such as individual tolerance to cold, fitness level, type of exercise performed, and overall recovery strategies play a role in determining how beneficial ice baths may be in an individual’s recovery routine. In conclusion, while ice baths can be a useful recovery tool for some individuals, they may not be optimal or necessary for everyone. Experimenting with different recovery methods, listening to your body, and considering personal preferences and goals are essential in determining whether ice baths
are optimal for your recovery needs.

It is s always best to consult with a healthcare professional or sports therapist to determine the most effective recovery strategies tailored to your specific needs and goals.

Let’s talk saunas…

This, on the other hand, involves exposing the body to high temperatures in a dry or steam room. The heat in saunas can help alleviate muscle tension, enhance blood flow to muscles, promote the removal of metabolic waste products, and stimulate the release of endorphins for pain relief and relaxation. Saunas are praised for their potential benefits in enhancing recovery, reducing stress, and providing a sense of well-being post-exercise.

Let’s explore the effectiveness of saunas in aiding recovery.

Like ice baths, the effectiveness of saunas for recovery can vary depending on individual preferences, tolerance to heat, and overall health status. While saunas offer unique benefits such as muscle relaxation, improved circulation, and potential stress relief, they may not be optimal or necessary for everyone. It is important to consider factors such as hydration, individual health conditions, and personal comfort when incorporating saunas into a recovery routine.

Consulting with a healthcare professional or a sports therapist can help determine whether saunas are suitable for your specific needs and goals.

Benefits of saunas:

• Relaxation and Stress Relief: the heat in saunas can help relax tight muscles, reduce
  muscle tension, and promote overall relaxation, which can be beneficial for recovery after intense physical activity, overall well-being.
• Detoxification: sweating in a sauna can help rid the body of toxins and impurities through the skin.
• Pain Relief: heat exposure in saunas may stimulate the release of endorphins, the body’s natural painkillers, which can help reduce perception of pain and enhance feelings of well-being during the recovery process.
• Improve circulation: saunas can help dilate blood vessels, improving circulation and blood flow to muscles. This enhanced circulation can aid in nutrient delivery to muscles and the removal of metabolic waste products.

Drawbacks of saunas:

• Dehydration: prolonged exposure to heat in saunas can lead to excessive sweating and dehydration if adequate fluid intake is not maintained. Dehydration can hinder recovery and performance if not managed properly.
• Not suitable for everyone: individuals with certain health conditions or heat sensitivity may be at risk of overheating in saunas, which can be potentially dangerous. It is important to exercise caution and avoid overheating in saunas.
• Time constraint: sauna sessions are typically limited to a certain amount of time to
  prevent overheating.

Overall, saunas can be a beneficial tool for recovery for some individuals, providing muscle relaxation, improved circulation, and potential stress relief. However, like any recovery method, it is essential to use saunas in moderation, stay hydrated, and listen to your body’s signals to ensure a safe and effective recovery process. Experimenting with different recovery strategies and finding what works best for you is key in optimising your recovery after exercise.

Breaking down opposing arguments or questions…

Critics of ice baths argue that the intense cold temperature can lead to vasoconstriction, which may limit nutrient delivery to muscles and delay the natural healing process. Additionally, prolonged exposure to cold could potentially inhibit muscle repair and adaptation, hindering long-term performance gains. However, studies have shown that, although, yes this is true if you were to immediately immerse yourself after training, if an individual allows for the natural state of inflammation first and then after a few hours or even the next morning, that this is far more beneficial.

It is all about understanding the timing of use like anything. Some individuals may also find ice baths uncomfortable or unpleasant, leading to compliance issues and reduced effectiveness as a recovery method. Yet again, many would argue the case against this, being that it is simply based on willpower. As all things, the more you do it the better you become.

“Winning a battle”

We have already discussed the mental benefits of ice baths, so in understanding this it is simple to understand that if we strengthen the mind and slowly increase the time or even decrease the temperature, having an ice bath will progressively become easier and we will be mentally stronger. This is another reason that many enthusiasts will have ice baths to start their say, as they believe having ‘winning a battle’ in the morning only sets you up for having a more productive and positive day.

Opponents of saunas raise concerns about the risks of dehydration and overheating associated with prolonged exposure to high heat. Dehydration can impede recovery and performance, while overheating may pose health risks, especially for individuals with certain health conditions or sensitivities to heat. The effects of saunas on muscle recovery and adaptation may also vary among individuals, with some questioning the overall efficacy of heat therapy in promoting optimal recovery.

However, if individuals have a proper understanding of how to effectively use the sauna to their benefits, then they will almost have no issues. Generally, it is recommended to ensure we consume plenty of fluids before and after the sessions, and to not be in the sauna for too long. This is how you can become dehydrated. Limit your session time at the start, a 10–20-minute sauna session is a great
start and then it is a matter of how you felt afterwards. Listen to your body as well, if you feel dehydrated or lightheaded, then simply step out for a moment.

In conclusion…

Both ice baths and saunas have their unique benefits and drawbacks when it comes to recovery or general usage. The choice between the two methods may depend on individual preferences, access to facilities, and specific goals. Some people may find ice baths more effective for reducing muscle soreness and inflammation, while others may prefer the relaxation and detoxification benefits of saunas. Ultimately, experimenting with both methods and finding what works best for your body is key to maximising your recovery post-exercise. Always remember, safe use of either.

~ Michael Martinovic
Remedial Massage Therapist

You may find these other PMPP blogs interesting: 

https://portmelbournephysio.com.au/infrared-sauna/
https://portmelbournephysio.com.au/heat-vs-cold-therapy/
https://portmelbournephysio.com.au/exercising-through-the-seasons/