As a Brazilian Jiu-Jitsu practitioner, I wrote this article after conversing with several fellow fighters and realizing that many engage in ice baths incorrectly. It's essential to remember that although ice baths generally pose no danger to healthy individuals, they can sometimes lead to negative experiences or even be contraindicated. We should not take them lightly or follow advice from inexperienced individuals, or worse, those who approach them in a folkloric and poorly executed manner, as, unfortunately, is common these days.
Ice baths, or whole-body cryotherapy, involve immersion in very cold water as an alternative therapy for various ailments and a "hack" for muscle recovery. Although not a new practice and used for many years, especially in cold regions known as Winter Swimming, it gained prominence and went mainstream thanks to Wim Hof, the Iceman, who popularized his breathing method and set Guinness World Records.
Recognized Benefits of Whole-Body Cryotherapy:
1 - Inflammation Reduction: Cold helps decrease inflammation, benefiting athletes or individuals with injuries.
2 - Muscle Recovery: Cryotherapy reduces muscle pain and accelerates recovery after intense physical exertion.
3 - Improved Athletic Performance: Ice baths contribute to better athletic performance by facilitating muscle recovery.
4 - Pain Relief: Provides temporary relief for conditions like arthritis, migraines, or chronic pain.
5 - Increased Energy: Cold exposure boosts endorphin production, improving mood and energy.
6 - Improved Sleep: Some find ice baths enhance sleep quality before bedtime.
7 - Immune System Stimulation: Cold exposure activates the immune system and increases blood cell production.
8 - Enhanced Blood Circulation: Cold improves circulation, benefiting cardiovascular health.
9 - Skin Improvement: Facial cryotherapy or ice facials enhance skin appearance by reducing swelling and improving circulation.
However, a less-mentioned benefit for fighters is that the adrenaline rush during the cold shock is as intense as in an extreme danger situation. As we practice ice immersion more, our body reaches a point where the chemical avalanche is the same, but our breathing no longer loses control, our mind stays calm, and our body adapts to this chemical onslaught. This is crucial because this chemical rush is present in stressful situations like before a fight, but our body and mind are already adapted, aiding us in general life.
As Jiu-Jitsu practitioners, we recognize that most of these effects are beneficial, especially for relieving chronic pain, rheumatism, and common discomforts in our sport.
Breathing exercises are useful but not mandatory. NFL players have been taking ice baths for decades after some training sessions. However, they are highly recommended, especially if it's cold and not warm after training. This activates our central nervous system, responsible for alertness, accelerates our heart rate, helps with adrenaline secretion, and makes the experience more tolerable and beneficial.
Now, how much cold is enough? One common mistake is excessive ice and a lack of temperature measurement with a thermometer before and after each immersion. Water cannot get colder than approximately 1:0 to 1:5 degrees Celsius; below that is pure solid. It's unnecessary to reach this temperature to gain benefits; on the contrary, the cold shock can be too strong. According to Dr. Susanna Soeberg, an authority on the subject, benefits are obtained between 4 and 7 degrees, and colder temperatures do not provide additional benefits. Sometimes, less is more, and for those who think that 7 degrees doesn't feel extremely cold, they are.
Why is it important to know this? When starting any new protocol, especially an extreme one, we should start at the minimum range where we can achieve benefits and gradually try colder temperatures. It's like starting your first week of Jiu-Jitsu and facing black belts in a tournament; you'll only hurt yourself.
Practical Tips:
Always fast for at least 2 to 3 hours before immersion. Drinking coffee or tea will help better absorb adrenaline and dopamine.
Before immersion, measure the temperature, preferably around 6.5 degrees Celsius, as the body's heat transfer will raise it to 7.0 degrees. If several people are bathing, it's vital for everyone to have the same experience and temperature.
Encourage a spirit of zero competitiveness if with others. This is not a bravery challenge; it's an act of resilience done in a group with humility and respect.
Forbidden to mock anyone's experience. Ice baths can make even the strongest fighter feel defeated in 30 seconds, and that's okay. Ice teaches us that sometimes we're not as strong as we thought, and that's okay; it's learning and self-awareness.
Upon entering the tub, prepare mentally with respect but without fear. Before getting in, exhale all the air from your lungs with a large, slow exhalation, making the sound of a snake (tzz). Why do we do this? Upon contact with the ice, we'll experience the famous cold shock, where we'll hyperventilate. We want our lungs to absorb as much air as possible and not be halfway, avoiding short and erratic breaths. The immersion should be up to the neck; it's not advisable to immerse the head, as this will cause a sudden drop in our temperature.
Always inhale through the nose; you can exhale through the mouth initially, but ideally, inhale and exhale through the nose. The first 30 seconds are the most challenging, with a hormone avalanche, especially adrenaline, uncontrolled breathing, and brutal thermal sensation. After the first cold shock, the so-called "walls" come the desire to get out and the pain in hands and feet, which can be brutal but doesn't cause injuries; it just feels more due to the lack of fatty and muscular tissue.
The ideal is to do 3 minutes, but everyone can endure if we consider them healthy individuals; it's more a mental matter. Subsequent immersions can be tried with 4, 5, and more than 5 minutes, depending on how they feel, but they shouldn't shiver. More than 5 minutes is a personal matter, but it doesn't bring more benefits, although some more experienced practitioners can extend up to 15 minutes.
A sign to get out, even if feeling well, is when they start to shiver, indicating that the body has had enough.
When getting out, it's crucial not to dry immediately. They should dry naturally with a physical warm-up, like the horse stance, shadowboxing, or jumping rope without a rope. They can use a towel when the torso and head are completely dry. This is important because, as blood returns to the limbs, the blood temperature will drop, and drying immediately can cause problems.
In the first hours after immersion, they'll experience euphoria, good mood, and energy due to the increased secretion of dopamine and endorphins. However, after eating, it's normal to experience drowsiness, which will be the best nap of their lives. Understand that their body has gone through an intense situation, unleashing a chemical avalanche and processes that can cause fatigue.
The most practical thing is to do an ice bath once a week on their total recovery day. It's also important to note that ice baths are ideal after sparring, cardio, and running but not after weightlifting, as ice hinders the hypertrophy process necessary for gaining muscle and strength. However, before weight training is recommended.
I hope to contribute with this article so that they can carry out this practice in the safest and most beneficial way.
Disclaimer:
The information provided in this article is for educational and informational purposes. Before engaging in any cryotherapy or ice bath practices, it's recommended to seek the advice of a healthcare professional, especially if there are pre-existing medical conditions. The author and the website.
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