A few weeks ago, Kim Kardashian gave her Instagram followers a glimpse into her latest wellness ritual by posting a story of herself plunging into an ice-cold bath. “Once you get past it, you don’t feel anything, it’s only the initial,” the 41-year-old reality star and businesswoman said of her 6-minute submersion. “I did it! I’m so proud of myself,” she wrote on the video.
— B (@Buzznviral) September 21, 2022
Kardashian isn’t the first celebrity to take a dip in an ice bath. In fact, stars like Lady Gaga, Chris Hemsworth, Zac Efron, and more have cited this method as part of their regular wellness routines. But is it really all it’s cracked up to be? And what are the potential benefits of these bone-chilling baths?
To get down to the bottom of things and find out if celebrity-approved ice baths are really worth a shot, we spoke to physiotherapist and trainer Kris Ceniza of Knee Force. Find all of his expert insight below!
What is an ice bath? What are the benefits?
In short, an ice bath is exactly what it sounds like! It's a recovery technique frequently used by athletes, performers, and more that involves submerging one's body in ice cold water. Brrr! Think "polar plunge" but in your own home—or at a spa or cryotherapy center, where healthcare providers utilize cold temperatures to help patients with a range of issues.
While there's no solid scientific evidence that enduring an ice cold bath helps with recovery or improves performance, many professionals and celebrities swear by it (including our beloved Kim K). "Evidence on the use of ice has mixed conclusions, with some showing positive effects and others writing it off as placebo," Ceniza says. "Theoretically, though, ice baths supposedly help with muscle soreness, pain, and inflammation that typically comes after moderate-intense physical activity."
So, how does it work, exactly? Ceniza explains that an ice bath "constricts blood vessels which, in turn, slows down circulation and promotes relaxation." For this reason, it may be helpful to take the plunge after an intense workout—and many athletes believe it also helps them improve their performance when it comes to speed and strength.
Are ice baths worth a try?
So, although the evidence of these benefits may only be anecdotal, are ice baths worth a shot? Ceniza says you might as well give it a go if you're curious. There are definitely some promising factors at play. "For one, it sends cold signals to the nervous system which may just dilute the pain signals coming from whatever injury or condition you have (i.e. the gate control theory)," he notes. Plus, placebo or not, benefits are benefits! As Ceniza says, "If all the theoretical benefits of it also apply to you, regardless if it's just a placebo or an actual physiological change, then that makes it even better." Noted!
Important things to keep in mind
If you're ready to give ice baths a chance, Ceniza stresses some important rules to follow to keep your body safe. "NEVER use [an ice bath] for more than 10-15 minutes," he urges. "Ice baths will only slow down your circulation for about 10 minutes. After this, your body responds by doing the exact opposite and supercharges your blood flow instead. In healthcare, we call this the Hunting reaction and it could increase inflammation and pain rather than reducing it." Yikes! Beyond that, submerging yourself in freezing temperatures for too long can result in frostbite and nerve damage.
To avoid these issues, he offers a simple solution: "I recommend using a loud alarm that's set to 10 minutes so you're reminded to get off the tub. If possible, I also recommend doing this under someone else's supervision," he concludes.
