Taking the Cold Plunge and Other Types of Hydrotherapy
WASHINGTON — One of the most abundant resources on Earth has been used therapeutically since ancient times: water. Hydrotherapy uses water (including ice and steam) at any temperature for healing and relaxation. If you’ve ever iced an injury or put a warm compress on your forehead, you’ve utilized hydrotherapy.
The cold plunge, or cold water immersion, is popular with fitness enthusiasts for exercise recovery. We’ll explain the science behind it and its possible benefits. If you’re not into taking a freezing dip, we’ll also explore other forms of hydrotherapy.
Examining the Cold Plunge
A cold plunge, or ice bath, is also known as cold water immersion. People have used cold water immersion since 400 B.C. when Hippocrates prescribed it for fatigue since it seems to give a jolt of energy. People also practice cold water swimming, which is a little different, and lasts longer.
A true cold plunge involves immersing yourself in water that is 50-60 degrees Fahrenheit for five to 15 seconds. It shocks your system — your heart rate and blood pressure spike while your lungs contract. Your blood vessels constrict temporarily, known as vasoconstriction.
After 30 seconds of these effects, blood flow rapidly increases in your body, nourishing deep tissues and muscles with nutrients and oxygen.
Cold plunge pools can be found at gyms, spas, or athletic facilities. People in cold climates may also take a cold plunge into a natural body of water.
Possible Cold Plunge Benefits
Why suffer through the cold?
- Research suggests the cold plunge improves exercise recovery by reducing muscle damage and inflammation.
- Over time, it may improve cardiovascular health.
- Some evidence suggests that the cold plunge releases white blood cells, which may boost your immune system.
- The cold plunge stimulates the release of endorphins, adrenaline, and norepinephrine, which can boost energy. Some studies suggest this repeated release can help treat symptoms of depression.
- People with chronic conditions like fibromyalgia and rheumatism may experience symptom relief from the cold plunge.
- Winter swimming (longer than a cold plunge) can improve memory and mood while decreasing fatigue, stress and tension.
Check with your doctor before trying a cold plunge. Due to the intense reaction it causes in your lungs, it may be dangerous for people with respiratory conditions.
Other Types of Hydrotherapy
Not sure if you want to take the plunge? Here are some other forms of hydrotherapy you may want to try.
- Aquatic Exercise: There are many ways to exercise in the water. It is a great, low-impact activity for people with joint issues, pain, or injuries. You can swim laps or perform aerobic or strength-based exercises. The water adds resistance to increase the challenge without straining your joints. Swimming can also be relaxing.
- Baths: Soaking in a bath can relieve muscle tension and help you relax.
- Cold and Warm Compresses: Cold and warm compresses may be used when you have a fever, feel overheated, or want to reduce pain from an eye or ear infection.
- Contrast Therapy: Contrast therapy refers to changing between extreme temperatures. You might switch from an ice bath to a warm bath or a cold plunge to a sauna or steam room. It may offer similar benefits as a cold plunge, but you get a break from the freezing water.
- Ice Packs: Although putting ice on an injury has become controversial, it seems to help reduce initial swelling. An ice pack can also feel relieving on a hot day.
- Jet Massage: Spas may offer a hydrotherapy circuit, which includes pools or hot tubs with jets that offer percussive massage.
- Mist and Steam: Inhaling mist or steam when you have a cold or allergies may help alleviate congestion. Do this in a steam room or at home with a humidifier.
A Cold Plunge or Watery Bliss?
Although there isn’t much hard evidence on hydrotherapy, it’s been around for centuries for a reason. It makes people feel good. That alone is a benefit. People enjoy hydrotherapy for low-impact exercise, pain relief, exercise recovery, reducing inflammation and relaxation.
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