Ice baths have become a staple in many athletes’ recovery routines, offering both physical and psychological benefits. We spoke to Josh Heatley, the founder of Ora Ice Baths, who explains how this form of cold therapy works and why it's becoming increasingly popular among professionals and fitness enthusiasts alike.

How ice baths contribute to muscle recovery

The science behind ice baths is rooted in their ability to reduce inflammation and accelerate recovery. “Ice baths work primarily by inducing vasoconstriction, which reduces blood flow by constricting blood vessels, helping reduce muscle inflammation,” explains Josh. This reduced blood flow helps limit the swelling and soreness typically associated with intense physical activity.

Additionally, cold therapy slows down the metabolic rate in the muscles. “This reduces the demand for oxygen, which ultimately promotes recovery," Josh shares. By slowing down the metabolic processes, the body has time to repair muscle fibres and restore energy more efficiently.

Timing and cold exposure for optimal recovery

The timing of cold exposure plays a crucial role in maximising its benefits. “Straight after exercise is ideal,” Josh advises. However, there is a caveat for those focusing on muscle hypertrophy (muscle growth). “If you're working on growing muscle mass, then it is recommended that cold exposure is delayed by two to three hours,” he explains. This delay allows for muscle inflammation to help with muscle repair and growth, rather than stifling it too soon.

To maximise benefits without causing harm, Josh suggests a balanced approach to ice bath duration and temperature. “12-15 minutes of cold exposure per week under 10°C is ideal. For example, four sessions of three to 3.5-minute stints per week.”

This frequency and timing allow for optimal recovery without overexposure to cold stress. Not all ice baths are created equal, though. Josh points out that the design of the bath plays a key role in maximising recovery benefits. "Our ice baths are specifically designed to maximise hydrostatic pressure, which accelerates recovery.” The deeper the tub, the greater the hydrostatic pressure, leading to more effective results. Conversely, “Hydrostatic pressure is less in shallower tubs, due to lower depth.” This pressure improves circulation and helps with the removal of metabolic waste products, further aiding in muscle recovery.

Reducing muscle soreness and inflammation

One of the most immediate benefits of an ice bath is the reduction in muscle soreness. By constricting blood vessels and limiting inflammation, ice baths can drastically reduce post-exercise pain. This process directly impacts the body’s inflammatory response, helping reduce the pain and discomfort athletes often experience after a tough workout or competition.

Ice baths are not only great for post-activity recovery, but they also help prevent injuries. "The anti-inflammatory benefits of ice baths are massive," says Josh. "For athletes, ice baths are basically a non-negotiable recovery tool now." By reducing inflammation and helping the body recover more quickly, ice baths may also reduce the risk of overuse injuries and strains.

When compared to other recovery methods like heat therapy or compression therapy, ice baths offer unique benefits. "Each therapy has its own unique benefits," Josh acknowledges. “But in addition to recovery benefits, the mental benefits of ice baths are what is underestimated by people.” He goes on to explain, "The dopamine uplift after an ice bath is more significant than what most people would think who haven’t tried an ice bath before.”

Long-term impact on performance and weight loss

Beyond recovery, ice baths can offer long-term benefits for performance. Josh explains that cold therapy can impact fat metabolism: “Ice baths can be effective in the long run for weight loss through their impact on brown fat activation and slowing metabolism." Brown adipose tissue (BAT) is a type of fat in the body that generates heat by burning calories.

He explains, “Unlike white fat, which stores energy, brown fat dissipates energy as heat. Brown fat contains a high number of mitochondria, which are responsible for its calorie-burning properties.”

In addition to these benefits, the popularity of cold exposure therapy through ice baths is creating mounting evidence of real mental health benefits. This emerging trend could lead to even greater adoption of ice baths in the future, as athletes and individuals alike recognise the positive effects on both the body and mind.

Explore ice baths from Ora Ice Baths