Why an Ice Bath Is the Best Post-Workout Recovery

An At-Home Polar Bear Plunge Could Be Exactly What Your Muscles Need After a Workout

Mar 14, 2025

yellow duck toy on pool — Photo by Tobias Oetiker on Unsplash

Runners, weight lifters, long-distance cyclists, CrossFit junkies…this one’s for you! Think about how sore you get after a full week of workouts. Your feet, calves, arms, neck, and back are screaming in protest from all the strain.

How about an ice bath?

I know, I know. Sitting in a tub of cold ice sounds about as appealing as walking outside barefoot into the snow, but hear me out. Post-workout ice baths, also known as cryotherapy, put you on the fast road to recovery.

Perks of Ice Baths After a Workout

“Brrr” is going to quickly become your new favorite word! Exercise can be strenuous on your body. By taking an ice bath, you’ll feel more invigorated and good enough to be amped and ready for your next training session.

Once you get over the shocking cold, an ice bath will provide much-needed relief to your aching muscles. According to Ohio State University, the cold temperature will slow down your rapid heart rate and reduce swelling and the breakdown of tissues. When you get out of the tub, your circulation increases and your muscles relax.

Athletes in particular may benefit from ice baths. An article published by the Journal of Emergencies, Trauma, and Shock looked at the effect of cryotherapy on elite athletes’ bodies. The result:

“Water immersion may cause physiological changes in the body, such as intracellular–intravascular fluid shift, reduction of muscle edema as well as increased cardiac output helping with enhanced blood flow, nutrient distribution and waste transportation; some of these may be beneficial in recovery from exercise. There may also be an added psychological benefit, whereby there is a reduction of the feeling of fatigue during immersion.”

In other words, soaking in an ice bath affects both your physical and mental recovery. You'll avoid swollen, sore muscles and feel less tired after your workout.

If you’re been training for a while, then ice baths could help you with muscle recovery and fatigue. It’s not necessarily a strategy for beginners, but it’s great for athletes, runners, and gym rats who’ve been doing this whole fitness thing for a while.

Keep Your Bath Brief

At this point, you may be ready to get out your favorite bath bomb and rubber ducks to take a post-workout ice bath. Slow down there, tiger! There are a few warnings you have to consider before you take the at-home polar plunge.

Prolonged cold exposure has been associated with hypothermia, nerve damage, and even in some cases, increased pain. Your skin may get red and splotchy after coming out of the water.

Keep your immersion time in the bath to twenty minutes max to reduce your risk. You should also always maintain a temperature in the tub that’s between 53°F to 59°F

Embrace the goosebumps! Ice baths could be your secret weapon when it comes to recovery. Combine them with stretching and healthy meals, and you’ll feel like your best self, even when you’re at your most exhausted.

So what do you think? Are you ready to get chilly and take an ice bath after a workout? I’d love to hear your thoughts!