Ice baths are widely overrated as a physical recovery method for athletes.

noli's read

Dr. Michael Israetel disputes the effectiveness of cold-water immersion (CWI) for optimizing muscle performance. Current research, particularly meta-analyses such as those published in the Journal of Physiology, suggests that while ice baths may reduce the sensation of muscle soreness in the short term (an analgesic effect), they may also blunt hypertrophic adaptations (muscle gain) by limiting certain cellular signaling pathways following resistance training. Observational studies of high-level athletes show great individual variability in tolerance and perception of recovery. The claim is therefore supported by a portion of the scientific literature that nuances the idea that cold is systematically beneficial. What is sometimes exaggerated in general public discourse is the idea that this practice is necessary or superior to simpler methods such as sleep or adequate nutrition. In summary, the analysis is based on solid mechanistic evidence, while acknowledging that the use of cold remains a personal preference for pain management.

the sources

1. 1Roberts LA, Raastad T, Markworth JF, et al. 2015
2. 2Petersen AC, Fyfe JJ 2021