Best way to take an Ice bath

For a bmx rider, an ice bath can be your best friend. It will decrease inflammation and push out nasty toxins that slow recovery time. There is a reason that professional athletes do this daily. If you take proper ice baths after banging sessions you will be able to ride harder and progress faster.

from ARC https://athleticrecoverycentre.co.za/ice-baths-and-contrast-water-therapy-for-recovery/

Proper Steps to an Ice Bath

How to take a recovery Ice bath

  1. Fill the tub with water

    Set the tub to fill on the coldest setting. filling the the tub with warm water will melt the ice 😭

  2. Add ice

    When I do my ice baths, I just buy 1 or 2 7lb bags of ice from a gas station. After the tub is full of cold water, pour in the bags of ice.

  3. Check Temperature

    I think my baths run around 35º to 40º. If this is too cold for you try less ice. 50º to 59º is OK but less effective.

  4. Get in the water!

    This part is the hardest. I like to stand in the water first to slowly get used to it. Next I get my knees in the water and eventually sit down. Finally I slide down so my legs and shoulders are submerged.
    You will feel uncomfortable, but relax and breath.
    Eventually this will get easier for you.

Ice bath frequently asked questions

How cold should the water be in an ice bath?

The water can be anywhere from 32º to 55º. Remember that the colder it is, the more effective the recovery will be.

Do I need to submerge my whole body?

This is totally up to you. Most endurance runners only submerge up to their chest. However, for a bmx rider I say submerge your whole body because we use our whole body.

Will I get frostbite?

It's unlikely as long as you only use water that is tolerable for you. Remember to consult your doctor before you do this.

Make your ice bath Elite

There are a lot of products available to make this process more like a spa day. These are my favorites.

Foldable Tubs

Foldable tubs give you something for JUST ice baths. This is a perfect Idea if your bathtub is small, or you don't have one. Here are some best sellers.

G Ganen Unisex Portable Foldable 3 Layer PVC SPA Bathtub Freestanding Bathtub, 29.5 Inch Blue

EoSaga Inflatable Bath Tub With Air Pump.

Toe Warmers

For a lot of people, leaving their feet in the tub absolutely kills them . Fortunately, they made little to sock that will solve this problem.

Cramer Cryo-Caps, Ice Bath Socks

Learn about Icing an injury Here

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