#36 Are ice baths and cold therapy the way forward?

Cold therapy has gained more traction as a mainstream recovery method that can help you recover and thus increase your ability to train harder and better. But does it actually work? And how does it affect the body?

After hard or prolonged exercise, microscopic muscle damage occurs due to heat, metabolic stress and mechanical strain. The muscles then function less well for hours or days while they repair themselves. Recovery is therefore essential for athletes who want to perform at their best – and this is where cold therapy comes into play.

Cold therapy involves exposure to low temperatures, usually between 5-15 degrees. There are several methods, from cold baths (Cold Water Immersion) and ice packs to whole-body cryotherapy, where you are exposed to extreme cold for a few minutes. The idea is that the cold reduces pain in the form of muscle soreness and lowers inflammation and oxidative stress.

But the method is not without controversy. While some studies show that cold therapy can help reduce inflammation and improve capillary function, others show that it can inhibit muscle growth, especially after strength training. In addition, it can affect muscle glycogen recovery and potentially reduce protein synthesis.

So what does this mean for you? Should you jump into the cold water after every workout, or should you be more strategic? In this episode, we dive into the science behind cold therapy, look at the real-world effects, and help you figure out if it's a strategy you should include in your workout? Listen in and learn more!

Find the episode here: https://open.spotify.com/episode/6DsoNrQcu8huxBVg8d17Tg?si=o0Id-OpMSJ-QalvHE43ZKg