{"id":616148,"date":"2025-07-05T11:43:57","date_gmt":"2025-07-05T18:43:57","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=616148"},"modified":"2025-07-05T11:43:57","modified_gmt":"2025-07-05T18:43:57","slug":"does-freezing-help-an-ice-baths-analysis","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/does-freezing-help-an-ice-baths-analysis\/","title":{"rendered":"Does Freezing Help? An Ice Baths Analysis"},"content":{"rendered":"<p><strong>Does Freezing Help? An Ice Baths Analysis<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Thousands of yards. Long, exhausting meets.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As swimmers, a lot of pain is endured on the path to success, both physical and mental. And yet, perhaps the most excruciating part of the swimming world is a method used for recovery.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ice baths, also known as cold tubs, have grown into one of the most popular recovery methods in the sport. They can be found at almost every major meet, tempting athletes to plunge into unbearable temperatures to heal their muscles.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In theory, the method seems like a no-brainer. Building toughness and ensuring your body\u2019s healing are two essential aspects to swimming. But over the years, the method has proved controversial, <\/span><a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/the-hot-debate-about-ice-baths\/\"><span style=\"font-weight: 400;\">due to research debating it\u2019s effectiveness.\u00a0<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Is the ice bath actually an effective recovery method? Does the painful process pay off? We talked to two of the country\u2019s top college swimming athletic trainers in order to learn more about ice baths and their impact.\u00a0<\/span><\/p>\n<h3><strong>Why Do Swimmers Use Ice Baths?<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">The most common reason for using ice baths lies in muscular recovery.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Like any sport, swimming invokes a heavy amount of Delayed Muscle Soreness after a tough workout or race. Some research in the past has presented ice baths as a solution to this problem.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.cochrane.org\/evidence\/CD008262_ghwthwry-dr-ab-srd-bray-pyshgyry-w-drman-drd-dlany-ps-az-wrzsh\"><span style=\"font-weight: 400;\">A study done by Chris Blakely et al in 2012 for the Cochrane Bone, Joint, and Muscle Trauma <\/span><\/a><span style=\"font-weight: 400;\">group suggests that ice baths can reduce soreness. The baths are said in the study to potentially stimulate blood flow and the transportation of nutrients after exercise. They are also found to reduce pain, swelling, and inflammation.\u00a0<\/span><\/p>\n<h3><strong>Do the Baths Help Post-Workout?<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">According to trainers we spoke with, the results are mixed at best.<\/span><\/p>\n<p dir=\"ltr\">\u201cI would never suggest an ice bath after weight training or a hard workout,\u201d said Jeff Kuelling, swim and dive athletic trainer at N.C State. The trainer, who also works for USA Swimming, suggested the baths can be more harmful than helpful.<\/p>\n<p dir=\"ltr\"><span style=\"font-weight: 400;\">\u201cHard training causes muscle breakdown which stimulates the healing process and our body builds us back up even stronger.\u201d Kuelling said. \u201cIce baths after those workouts were shown to suppress that process, which in turn kills your gains.\u201d<\/span><\/p>\n<p><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4594298\/\"><span style=\"font-weight: 400;\">A 2015 study by the Journal of Physiology showed \u201creduced long-term gains in muscle mass and strength\u201d<\/span><\/a><span style=\"font-weight: 400;\"> after biweekly ice bath recovery.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Texas Athletic Trainer Alyssa Hendry wasn\u2019t quite as opposed. But the trainer still pointed to the baths as a secondary option.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cWe prefer to get the body flushed out first,\u201d Hendry said. She pointed to methods like massage and the use of Normatec boots as preferred methods over the bath.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cThe baths can help with muscle pain,\u201d Hendry said. \u201cIt\u2019s just important to get that blood flow beforehand, so it doesn\u2019t freeze over.\u201d<\/span><\/p>\n<h3><strong>What About Before a Meet?<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Meets represent an entirely different challenge than practices, as they focus on harder racing rather than long, sustained swimming. Despite the change, the trainers\u2019 views on ice baths were similar to post-workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hendry stressed that recovery is emphasized more on meet days, but also that it follows a similar process as after training.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cThere\u2019s more intensity, so we found that people need to recover more,\u201d Hendry said. \u201cAnd so we try to ensure they have a good cool-down, reach the massage table for that muscle flow, and then ice bath.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Kuelling, meanwhile, remained mostly opposed.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cThere\u2019s just so many other modalities that are more effective towards recovery,\u201d he said.\u00a0<\/span><\/p>\n<h3><strong>Contrast Therapy: An Ice Bath Alternative?<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">According to Kuelling, lots of great alternatives to ice baths exist. But interestingly enough, the trainer said the best alternative to the ice bath is often combining it with the opposite sensation: heat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cContrast Therapy\u201d is a method both Kuelling and Hendry have utilized. The process involves transferring intermittently between a hot tub and an ice bath.<\/span><\/p>\n<p><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4594298\/\"><span style=\"font-weight: 400;\">A 2024 study done by Babak Shadgan(et al) for the Journal of Athletic Training<\/span><\/a><span style=\"font-weight: 400;\"> said the therapy \u201cincreases intramuscular oxygenated blood flow.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cIt\u2019s great for blood flow, joint stiffness, and circulation,\u201d said Hendry. \u201cPeople usually like it a lot.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Kuelling uses the method often, advising his athletes to utilize a 3:1 ratio: three minutes in the hot tub, followed by one minute in the cold tub, and finishing with the hot tub. He believes the method will only continue to grow.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cIt\u2019s becoming a shift (across swimming),\u201d said Kuelling. \u201cAway from simply cold-immersion therapy, and toward methods like this.\u201d<\/span><\/p>\n<h3><strong>The Verdict<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">So, should swimmers utilize ice baths? The answer is complex. Both trainers carried differing views on the subject, with neither fully endorsing the method.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, as Kuelling suggested, sometimes the best recovery method is what works best mentally for the athlete.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cI\u2019m never gonna suggest it,\u201d he said, referring to the ice baths. \u201cBut I want my athletes doing whatever they\u2019re comfortable with, what\u2019s going to help them on race day.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hendry agreed.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cThere\u2019s always a good psychological benefit of feeling you\u2019re doing something, even if you actually aren\u2019t,\u201d she said. \u201c(Ice baths) can provide that benefit.\u201d<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Does Freezing Help? An Ice Baths Analysis Thousands of yards. Long, exhausting meets.\u00a0 As swimmers, a lot of pain is endured on the path to success, both physical and mental.<\/p>\n","protected":false},"author":146625,"featured_media":214348,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[6,17,122607],"tags":[68492,47867],"class_list":["post-616148","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-college","category-commentary","category-swim-life","tag-ice-baths","tag-recovery"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>Does Freezing Help? 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