Cold plunge (Ice bath) therapy

Sessions can be booked for 15mins

Cold water immersion therapy helps reduce muscle soreness (DOMS) and inflammation by constricting blood vessels, flushing out metabolic waste, and improving circulation post-recovery. Cold immersion also boosts recovery time after intense aerobic physical exertion, enhances the immune response, and upregulates the body's baseline dopamine levels, which helps with mental clarity, focus and energy throughout the day. It has also been shown to improve sleep and help overcome addictions.

Service - Cold plunge (Ice bath) therapy

Indications (When to make use of this therapy):

Muscle soreness (DOMS) relief
Inflammation reduction
Injury recovery (e.g., sprains, strains)
Post-exercise recovery
Pain management (e.g., arthritis or chronic pain syndrome)
Swelling or oedema
Mental fog or tiredness
Decreased drive and motivation

Contraindications (When to avoid this therapy):

Raynaud's disease
Poor circulation or vascular issues
Cardiovascular conditions (e.g., hypertension)
Hypersensitivity to cold
Open wounds or skin infections
Peripheral neuropathy
Respiratory conditions (e.g., asthma)
History of cold related injuries
Pregnancy (with caution)

Frequently Asked Questions:

How cold is the water?

We keep our ice bath between 8-10 degrees Celsius

How long should I stay in the ice bath?

The recommended plunge time is between 5-15 minutes. Exceeding this can lead to excessive cooling and potential injury, so monitoring your tolerance and time is important. Stay in long enough to be uncomfortably cold, as long as you can safely do so, try to get to the point of shivering if you can.

Can anyone take an ice bath?

Generally, yes, but those with heart conditions, poor circulation, or conditions like Raynaud's disease should seek medical advice first. Cold therapy can stress the cardiovascular system.

When is the best time to take an ice bath?

For lifestyle use:
Mornings are the best as this can help to upregulate the brain's baseline dopamine levels and get the body's thermoregulatory control centre switched on, which leads to more energy and focus throughout the day.
For recovery:
After a long aerobic exercise is very beneficial (Not within 8 hours after heavy resistance training).

How soon after exercise should I take an ice bath?

Taking an ice bath within 30 minutes after aerobic exercise can effectively reduce soreness and help flush out metabolic waste. For lifestyle use, mornings work best.

Are there any risks or side effects of ice baths?

Prolonged exposure can lead to numbness, tingling, or even dizziness. Gradually increasing your tolerance and timing sessions carefully can help manage these risks.

How often should I use ice baths for recovery?

This depends on your activity level. Most athletes find 2-4 sessions per week helpful during their in-season

What's the difference between ice baths and cryotherapy?

Ice baths involve water immersion, while cryotherapy uses cold air to expose the body. Both reduce inflammation, but ice baths are more affordable and accessible, while cryotherapy is often quicker and less physically demanding. In addition, the benefits of cold exposure through ice baths are more established through research than cryotherapy.

Will taking ice baths increase my risk of colds or illness?

No, as long as you're in good health, ice baths shouldn't compromise immunity. In fact, they may strengthen immunity and improve circulation

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