What are the benefits of ice baths after workouts or exercise like running, if any? Sports physio Maryke takes a look at the research into ice baths for recovery and also whether an ice bath benefits strength and endurance gains after exercise.

👉 A selection of ice tubs available on Amazon:
✅ Lightweight: https://geni.us/HbJP1
✅ With ice packs: https://geni.us/AHzd
✅ Extra large: https://geni.us/igbBJ
✅ ... and here's an ice bath thermometer with a timer: https://geni.us/aXjiA

🌟Need more help with an injury? You’re welcome to consult one of the team at SIP online via video call for an assessment of your injury and a tailored treatment plan: https://www.sports-injury-physio.com/

📽️ Other videos mentioned in this one:
▶️ How to Optimise Recovery after Exercise:    • How to Optimise Recovery after Exercise  
▶️ Causes & Treatment of DOMS - Delayed Onset Muscle Soreness:    • Causes & Treatment of DOMS - Delayed ...  
▶️ Do Compression Socks Work?    • Do Compression Socks Work?  

📚Chapters in this video:
00:00:00 Introduction
00:00:51 Ice baths for recovery
00:03:48 Ice baths for performance gains
00:05:01 Ice bath temperature and how long to ice bath
00:06:17 Less shivery recovery methods
00:06:38 How we can help

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References:
1. Chaillou, T., Treigyte, V., Mosely, S. et al. "Functional Impact of Post-exercise Cooling and Heating on Recovery and Training Adaptations: Application to Resistance, Endurance, and Sprint Exercise" Sports Med - Open 8(37) (2022).
2. Dupuy Olivier , Douzi Wafa , Theurot Dimitri , Bosquet Laurent , Dugué Benoit. "An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis" Frontiers in Physiology 9 (2018).
3. Xiao Feiyan , Kabachkova Anastasiia V. , Jiao Lu , Zhao Huan , Kapilevich Leonid V. "Effects of cold water immersion after exercise on fatigue recovery and exercise performance--meta analysis" Frontiers in Physiology 14 (2023).
4. Jonathan M Peake. "Recovery after exercise: what is the current state of play?" Current Opinion in Physiology 10, 17-26 (2019).
5. Moore, E., Fuller, J.T., Buckley, J.D. et al. "Impact of Cold-Water Immersion Compared with Passive Recovery Following a Single Bout of Strenuous Exercise on Athletic Performance in Physically Active Participants: A Systematic Review with Meta-analysis and Meta-regression" Sports Med 52, 1667–1688, (2022).
6. Choo,Hui Cheng, Lee, Marcus, Yeo, Vincent, Poon, Wayne, Ihsan, Mohammed. "The effect of cold water immersion on the recovery of physical performance revisited: A systematic review with meta-analysis" Journal of Sports Sciences 40(23) 2608-2638, (2022).
7. Ihsan Mohammed, Abbiss Chris R., Allan Robert. "Adaptations to Post-exercise Cold Water Immersion: Friend, Foe, or Futile?" Frontiers in Sports and Active Living 3 (2021).
8. Malta, E.S., Dutra, Y.M., Broatch, J.R. et al. "The Effects of Regular Cold-Water Immersion Use on Training-Induced Changes in Strength and Endurance Performance: A Systematic Review with Meta-Analysis" Sports Med 51, 161–174, (2021).

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