When to Icebath
Strategic use of cold exposure for recovery:
- Optimal timing: Within 1-2 hours post high-intensity or high-impact training
- Duration: 5-10 minutes at 50-59°F (10-15°C)
- Frequency: 2-3 times per week, following hardest training sessions
- Not recommended: Before strength training or immediately before competition
Key Considerations
- Avoid ice baths during periods focused on muscle/strength gains
- Use primarily during in-season or high-volume training blocks
- Combine with contrast therapy (alternating with heat) for enhanced benefits
- Gradually build cold tolerance over time