Delayed Onset Muscle Soreness (DOMS) is a common post-exercise phenomenon that usually occurs within 24 to 48 hours after strenuous exercise. Ice baths are widely used as an effective recovery tool for their ability to reduce muscle soreness. What is the science behind it?
Ice baths reduce muscle inflammation primarily by lowering the local tissue temperature. When the body is exposed to cold, blood vessels constrict and local blood flow is reduced, thereby inhibiting inflammatory factors and muscle swelling. Additionally, ice baths can help reduce micro-tears in the muscles and reduce muscle damage caused by strenuous exercise.
There are several studies that support this idea. Studies have shown that a 10-15 minute ice bath after exercise can significantly reduce muscle soreness and speed up the recovery of muscle function. Whether you are a professional athlete or a fitness enthusiast, ice baths are considered an effective means of muscle repair.
It is important to remember that while ice baths are effective in reducing muscle soreness, time and temperature control are very important. The temperature of the water should be kept at 10-15 degrees Celsius and the duration of the ice bath should be 10-15 minutes to avoid unnecessary damage to the body caused by over-cooling.
