Ice Bath Therapy for Runners: Preventing Injury and Improving Performance
For runners, recovery is just as important as training. Intense mileage, speed work, and long runs place significant stress on muscles, joints, and connective tissue. One increasingly popular recovery method is ice bath therapy, also known as cold-water immersion. While it may sound extreme, many runners swear by it for injury prevention, faster recovery, and improved performance. What is Ice Bath Therapy? Ice bath therapy involves immersing the lower body—or sometimes the entire body—in cold water, typically between 50–59°F (10–15°C), for 10–15 minutes. The cold causes blood vessels to constrict, reducing inflammation and swelling in fatigued muscles. When the body is removed from the cold, blood vessels dilate, promoting nutrient-rich blood flow to muscles and helping flush out metabolic waste. Preventing Injury Running is a repetitive high-impact activity, which can lead to micro-tears in muscle fibers and chronic inflammation. Ice baths help reduce the inflammatory response...