If you’re an athlete, you know there are different types of soreness: The good kind (the feeling of being productive after a good workout at the gym, or your leg muscles reminding you of the great personal record you had at your latest half marathon), and the kind that has you begging for an Ibuprofen, a foam roller, or a sports massage.
Strenuous exercises result in microscopic tears in muscles. While this may sound awful, the reality is that these microtears cause muscles to grow and get stronger. Typically, you’ll feel the soreness within 24 to 48 hours after the effort. This is known as Delayed Onset Muscle Soreness (DOMS).
As you continue working out correctly, your muscles will repair the microtears each time. Repeated often enough, and the person will start to notice definition and muscle growth.
But even the good kind of sore can be a nuisance, and you just want the discomfort to go away. Since it’s so common to hear about ice baths, we wanted to explain whether or not they’re good for you.
Do ice baths help with sore muscles?
The idea of taking an ice bath makes sense when you consider the popularity of using ice packs for swelling. However, while ice baths do reduce muscle soreness, they only reduce irritation by about 20%.
Additionally, studies are inconclusive about the benefits of ice baths compared with other recovery methods, such as compression, post-workout nutrition, or taking Ibuprofen.
Ice Bath Benefits
Although other recovery methods would work just as well, some people still prefer ice baths for their post-workout relief.
If you’re considering trying it out for yourself, below are a couple of benefits of an ice bath:
- Temporary pain relief
- Reduced inflammation
That said, keep in mind that perhaps part of the perceived benefit is thinking that it will help, so you feel like it does.
How to Take an Ice Bath
Ice baths entail filling a tub with an equal mixture of cold water and ice.
How long should you take an ice bath for sore muscles?
If you opt for this type of therapy, keep it short. Six to eight minutes should be enough.
Also, only keep your legs and hips immersed in the water.
How to Help Sore Muscles
If the fact that there isn’t any conclusive scientific evidence establishing the benefits of ice baths makes you want to bypass the torture for something more practical, there are several other options to optimize muscle recovery:
1. Stretch: Stretching before exercise prepares your muscles for an increased level of activity. Doing so after a workout will relieve stiffness and soreness and improve your range of motion.
2. Proper hydration: Drinking enough water is essential to decrease the chance of muscle cramps. It’s also crucial for muscle recovery since protein is necessary for muscles to heal, and your cells need water to synthesize proteins.
3. Compression: Compression gear improves blood flow and circulation. In addition, wearing compression sleeves during your workout reduces the impact on your muscles, which translates into less muscle soreness after you’re done competing.
4. Cool down properly: A proper cool down improves blood flow and reduces soreness typically experienced during Delayed Onset Muscle Soreness.
5. Use a foam roller: Foam rolling releases muscle tension and increases your range of motion better than stretching alone.
6. Get a sports massage: Massages not only feel good, but they also loosen tight muscles and reduce soreness, allowing for faster recovery.
Related article: 8 Ways to Relieve Sore Muscles
Request an Appointment at The Orthopedic Clinic Today
At The Orthopedic Clinic, we want you to live your life in full motion. If you’re an athlete, you need a medical team that thoroughly understands sports medicine. If you’ve been feeling pain and discomfort beyond usual soreness, let us help you get back to doing the things you love.
Call us at (386) 255-4596 to schedule an appointment.