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How to Take an Ice Bath

Now that I’m done with peak training and starting my taper, it seems like the perfect day to discuss one of my new favorite recovery tactics.

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The ice bath. (Dear employer, no, that is not my work phone perched precariously on the edge of a full tub…I don’t know what you’re talking about.)

Now, you may think a “how to” guide for taking an ice bath is completely unnecessary (put ice in tub and then bathe, duh) …but bear with me, because some people (cough cough me cough cough) don’t have the street smarts it takes to execute a perfect, and bearable, ice bath.

Last summer, I tried to take my first ice bath when I was in the middle of marathon training and staying in a hotel in Northwest Washington state with an ice machine located conveniently down the hallway from my room.

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“Perfect!” I thought,”I can finally try an ice bath after my 20 mile long run and see if the rumors are true about the magic powers of ice baths.”

But I did everything wrong: I filled the tub with at least 18 buckets of ice, making the water so cold it was an instant recipe for hypothermia and submerged with just a bikini on. The only thing that ice bath accomplished was making everyone within a 5 mile radius think someone was being brutally tortured as my screams and streams of expletives echoed throughout town.

I lasted 20 seconds before I cried Uncle and drained that glacier of a tub.

That terrible experience turned me off from ice baths for quite some time, but once Ironman training ramped up and included tough workouts on both days of the weekend, I needed something to help speed up recovery. And, I’ve learned a few things since my first pathetic attempt at an ice bath.

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(Scarred knees brought to you by the sport of triathlon and the klutzy ways of Sweaty Emily)

According to a Runner’s World article lauding the benefits of Ice Baths:

“Cryotherapy ("cold therapy") constricts blood vessels and decreases metabolic activity,which reduces swelling and tissue breakdown. Once the skin is no longer in contact with the cold source, the underlying tissues warm up, causing a return of faster blood flow, which helps return the byproducts of cellular breakdown to the lymph system for efficient recycling by the body. "Ice baths don’t only suppress inflammation, but help to flush harmful metabolic debris out of your muscles," says David Terry, M.D., an ultrarunner who has finished both the Western States 100-Mile Endurance Run and the Wasatch Front 100-Mile Endurance Run 10 consecutive times.”

Or, for those of you who don’t speak science (like myself), ice baths are the bomb.com for making your muscles feel better faster.

Here are my tips for an effective and (more) tolerable ice bath:

1) Buy the ice the night before or carry cash on your workout to purchase bags of ice before you go home.

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Hands down, the number one reason I won’t take an ice bath at the end of a run is because I am too damn hungry to worry about fetching ice. By the time I satisfy my hunger, I convince myself that I’ve missed the ideal window to take an ice bath (probably a crock of shit but when my tummy wants something, it’s very easy to believe just about any lie I tell myself to ensure I can just. keep. eating.)

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Buying the ice ahead of time guarantees you can immediately satisfy your tired muscles AND your hungry belly. And if you have both ice and food nearby, you can put the ice in one hand, food in the other and then put those hands together. Because what goes better with an ice bath than a side of Ben and Jerrys, or a protein shake, or a bagel smothered in cream cheese or a…yeah, you get the idea. Food + ice bath=recovery win.

2) Fill tub with cold water AND THEN add the ice.

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Adding the ice before you submerge in the water will make it nearly impossible to dip more than a toenail in. Let your body acclimate to the cold water before adding the icy torture to it. Trust me on this one, it helps A LOT to add the ice after you’re in the tub.

3) Layer up.

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After my first pathetic attempt at an ice bath, I quickly learned that one of the best ways to endure the cold water is to keep your upper body warm. I always keep my shorts on and wear a hoodie. Some people will put on down jackets, hats, wooly mittens, pretty much anything that will help you stay submerged long enough to make those muscles happy.

4) Drink something hot while you’re in the tub.

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My beverage of choice is a nice mug of hot chocolate or a big serving of tea.

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But bringing any steamy cup of liquid into the tub will keep your core temperature up and help trick your lower body into thinking that chilling (ha. ha.) with ice cubes is the cool (ha. ha.) thing to do after a long run.

5) Entertain yourself.

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I like to bring my computer in to the bathroom with me and set it up at a safe distance from the tub full of water to play my favorite TV shows while I’m bathing. The ideal length of time to stay in an ice bath is 10-20 minutes, which, if you’re doing nothing but thinking that your toes might fall off if you stay in the tub a second longer feels like an unbearably long time. I find that watching Top Chefs duke it out over the Quickfire Challenge helps the time go by at least a littlebit faster.

6) Think about how you feel when you don’t take one.

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I would be lying to you if I told you I religiously submerge into an ice bath after every tough Ironman workout. I do not. I still fear that initial shock of cold water and sometimes convince myself that I don’t need one. And then I limp around all weekend because my muscles feel so much worse than they do when I take an ice bath.

The fact of the matter is, ice baths work, and reminding myself of that keeps me coming back for more week after week.

Are you a believer in the ice bath? Or are you terrified in being a part of anything that involves ice and a tub? Any tips to add to the list?

1,090 Responses to How to Take an Ice Bath

  1. I’m a big ice bath supporter. Good tips!

  2. It sounds like we had very similar “1st ice bath” experiences! However, unlike you I haven’t dared to go back. Next time, I’ll have to try all of your tips. :)

  3. You are so right, there is an art! If you don’t do it right, you will never want to try it again. My first attempt was kind of like yours, dump all the ice in and try to hop in afterwards. Eek! way too painful… It makes a huge difference to get used to the cold water first before you drop the iceberg on yourself!

  4. I am a convert to the ice bath. I actually get all geared up, get in the tub and start the cold water. Then add the ice. It is less terrifying than trying to ease my way in.

  5. Thank you for this! I have never tried an ice bath–I would have had no CLUE as to how much ice to use, or that I was “allowed” to wear warm clothes up top ;)

  6. Even better, get into the empty tub, and fill with cold water, then add the ice. Its even more bearable this way!

  7. I was just thinking that an ice bath would probably help the soreness in my leg after I run but I wasn’t all too sure how ice baths work. Perfect timing for this post!

  8. Maybe when I start logging miles over 10 I will have to master this fine art… looks so scary. I’ll keep these tips in mind for whenever I give it a try.

  9. I’ve never tried an ice bath – so thanks for all the tips! Especially the entertainment one because I know I would get bored in 2 minutes.

  10. Awesome tips! In college my coach would fill giant trash cans with ice water and we would have to stand in the ice bath with water up to our hips. It actually seemed easier than the homemade version in my bath tub, I think perhaps because the whole team was screaming and moaning – misery loves company. As soon as I get home from my run I yell at my husband to fetch me a large bag of ice and a coffee, don’t worry, I time him, he is usally back in 5 minutes flat – basically, he is a keeper. I like your idea of putting the ice in after your bod acclimates to the water, I may try that next time. I always have entertainment to, at least something to read, but the Top Chef reruns – that’s genius, love me some quick fire challenges!

  11. Awesome tips! I’ve never taken an Icebath… I’ve always been wayy too afraid!

  12. I used to take ice baths all the time in college – because we had a fancy tub in the trainer’s office and I could get away with just sticking my lower legs in. They helped a ton, but since graduating I’ve avoided them. First my excuse was that I didn’t have a tub and now my excuse is that…well…I don’t have one. I love your tips (haha) and am determined to put them to good use this summer!

  13. I just started icebaths this season and I am a TOTAL BELIEVER. They’ve helped me tremendously. I do the exact same things as you. Food, hot tea, my iphone for company, lots of clothes on top.

    Just found your blog through Amanda’s sidebar…so now I’m going to go snoop around a bit :-)

  14. Dear Emily -

    I’ve read your blog a time or two (or three or four or more more more) -
    I know you live in DC ( a place I want to visit like ‘woah’ )
    Today, however, I noticed you posted a photo with a hoodie on which reads “niskayuna.”

    can we please discuss this hoodie!?
    I may or may not [read: do] live 7 minutes from niskayuna, ny.
    please tell me that you are from here originally and will be visiting and some day and want to have an epic meet up?

    or just tell me I’m crazy. one of the two ;)

    xoxo

    • Emily,

      Great post. Awersome rockin that Nysky Hoodie I’m Originally from Schenectady. I want to start my son out on the Ice Baths hes a Martial Artist and a Baseball Player.

      Thanks again,
      David

  15. I love love love ice baths. Not so much when I’m actually in one, maybe, but I can’t get through a marathon training season without them.

  16. I’ve always been scared of the ice bath, thanks for this! Maybe I’ll try it now!

  17. Awesome post!! I love ice baths and totally think they work too. I do one after every long run (though sometimes I don’t stay in for the needed 10-20 minutes…). Never thought of putting the ice in after I get in the bath – brilliant!

  18. HUGE ice bath fan here. I’ve done a ton of them and just recently started pouring the ice in afterwards. Duh. It really helps. Unfortunately, here in Yuma… I have to use 2-40 pound bags of ice because the first bag melts INSTANTLY upon entering the water. Our tap water comes out HOT.

  19. I’ve never taken an ice bath. I think I will when I start my next training in a few weeks. I would have added the ice before I got in the tub. Thanks for the info!

  20. I have found that ice baths help a lot! I don’t always take them when I should, but they definitely help recovery more quickly from hard workouts. I always bring my phone along to entertain me. My old phone did end up meeting its death by water..but it was water from running in the rain not the ice bath…

  21. Such great advice!

  22. Sassy Molassy posted an ‘ice bath how-to’ several months ago, and it was the only reason I ever considered an ice bath. Posts like these really really help new runners who don’t know the ins-&-outs of freaky/psychotic running habits.

    I have no tub (usually use one at my mom’s house), but I found an old one in the forest behind my house… guess what? Yup, outdoor ice bath. The hose just reaches. I haven’t yet used this tub, but my next long run will find me outside in the pine trees, watching birds, squirrels and my dog instead of The Office while icing my weary legs. It’s amazing how good it feels!

    Another freaky running habit I know nothing about is “throw away clothes”. Really? Who throws away their clothes at the start of a race!? Worth a future post, perhaps….

  23. Loooove the ice bath. I found it helps not just muscle soreness the next day…but my overall energy level for the rest of the same day after long runs.

    I usually try to end my runs with running by my house with a quarter mile left so I can yell at hubs to go ‘start my bath’…then I finish my run, come inside, and TAH DAH freezing water. My neighbors must think I am nuts.

    “HONEY. MIKE. MIKE. HELLO. HI. CAN YOU GET THE WATER GOING. NO THE WATER. FOR MY LEGS. YES. COLD AS IT GOES. THANKS.”

  24. For some reason I am so scared of ice baths. After a hard workout I do the opposite, sit in a bath with warm water and eat a freezing cold protein shake…crazy I know. One of these days I might give in and give it a try…I just hate being COLD!!
    By the way-those are some nice workout marks you got on your knees.!!

  25. Ice baths are a staple in my routine. Sometimes in the winter our pipes run so cold that I don’t even need ice.

  26. I think they’re great after long runs!!! Now if only my ankle would heal so that I can get back to those and HAVE to soak in an ice bath……….

  27. Ice baths are incredible. My first experience was with a friend in a hotel after our first of many races. The housekeeper said hello the first time she passed us filling up the trash can from the ice machine, but then looked at us a little funny. The bath itself basically consisted of us counting to 1000 while the pain set in, and then stopping once the numbness started.

    I like the tip to add the ice after the water though– I have to try that.

  28. I have never tried one but am a huge icer. i think i totally need to and again you come through with an awesome post!! Do you put the whole bag in? How cold do you make the water?

  29. I can’t beleive you left your phone on the edge!

    I do think ice baths help a lot! I did them after several on my trail 50ks and even though I had to drive 2 – 3hours before getting home, they seemed to help. I wrapped my legs in Artic Ease for the drive and then hit the tub after walkin in the door. After that I squeezed into some compression and was aces!

  30. I am / was an ice bath fan. I believe in the power of the ice bath but have begun using Arctic Ease as it is easier than all the work involved with ice baths.

    Check them out for post IMLP this way you can still walk around.

  31. I, too, learned the hard way that the key to the perfect ice bath is adding the ice AFTER you’ve submerged yourself in the cold water. Afterwards, I slap on my compression socks and nap!

  32. I’ve taken maybe two ice baths in the bathtub. I don’t know if I notice a difference in recovery so I don’t bother.
    However, in summer time, I like to take “ice baths” by wading or jumping into the river (White River, VT) after long runs – the water is freezing! Really works to cool me down – and hopefully helps my leggies too!

  33. HUGE believer in the ice bath–we have a pool in our backyard so in the winter, i sit on the top step when we get back from a run as my ice bath (coffee in hand). probably not as cold as a real one, but it’s cheaper and gets me to do it when i haven’t planned ahead (i.e. bought ice).

    the key to ice baths is definitely distraction- i’ve had entire conversations with a house full of people by yelling from the bathroom while sitting in an ice bath. :)

  34. Great tips. I’ve done them, but usually I do a half-ice bath. My ankle & calf are what hurts most after a long run so I do a buck-o-ice water and just do from the knees down. Much less shock to the system that way. Plus the laptop on the lap helps keep me warm.

  35. I watched a video on Meganerd Runs with her taking an ice bath while marathon training and I’m terrified. But I know it will help my sore legs. Thanks for the tips. My old sweatshirts will get some use finally.

  36. I took my first ice bath on Saturday! It was so hot & humid here in Chicago, and I needed to recover for a Hash run later that afternoon. I didn’t put in a whole bag of ice (just what I had in the two trays) but it was effective! I can’t wait to try with the whole purchasing a bag of ice on way home added in.

  37. 1.) Please tell me what relation you have to Niskayuna..my jaw just dropped seeing that sweatshirt! I grew up + went to high school there!
    2.) This was SO helpful – I’ve always been afraid of ice baths / had no clue how to go about them. Your tips are great, especially purchase the ice ahead of time (I am totally that person who would not do it if I didn’t have it readily available.)

  38. Yes, all good tips. I figure even cool water is doing something for you. Sometimes I don’t even put a ton of ice in but it feels good to cool off the legs (after that first 90 seconds of gasping for air). I like to drink tea while sitting there and listen to music. I don’t usually wear anything on the bottom half, but definitely a sweatshirt on top.

  39. The sweatshirt is so key! Getting the heiney down is the worst part IMO :P
    But ice baths are so helpful… so, so, so helpful :) Love your tip list!

  40. Oh how cute are you with the hoodie and the EEK FACE?! Great tips and very informative. :)

  41. to me, ice baths are one of the most evil parts of training for triathlons/marathons. i still whine and complain like a baby when im in the tub!

  42. Oh man! I never even thought of wearing a sweatshirt in…GENIUS!

  43. Your tips make it seem less scary but the idea of being in a tub full of ice does freak me out. Luckily, my workouts are no where near as hardcore as yours are, so I’m probably fine skipping an ice bath.

  44. I am a big believer in the benefits of the ice bath and I’ve taken quite a few, but it’s always a pretty ridiculous scene. I wear a hoodie and winter hat, drink hot tea, and bitch ‘n moan to anyone within earshot. I’m sure it’s just as pleasant for them! Haha….but so worth it!

  45. This is awesome! My first real ice bath was also at a hotel after my first marathon. I got buckets of ice and then filled it up with water. It took forever to fill up and then it was WAAAY TOOO cold for me to even put my foot in!

  46. I didn’t start ice bathing until this season, and it makes a huge difference. My routine is pretty much the same — and getting in and acclimating before adding ice is key.

  47. Have to say I have tried ice baths a couple of times and honestly didn’t seem to help me that much.. maybe because i didn’t get to do it until several hours AFTER the end of the workout?? I and not sure if maybe I didn’t do it right but I did stay in for 15 mins so…. and I DID do the ice after I got in as I know what a wimp I am regarding cold pool water and knew I would never get in otherwise!! I recently discovered EPSOM SALT baths.. MUCH more enjoyable and seem to help me WAY more so I am afraid no more ice baths for me…LOL

  48. Great info! I’ve been meaning to try an ice bath, but have always been too scared.

  49. Thanks for laying out the “how to” of the ice bath. I’ve never taken one, mostly because I couldn’t figure out how it’s supposed to work. I always thought it was about filling a bathtub with ice & jumping into it… which is ridiculous. I’m glad to see my imagination is nowhere near the truth of it. Now I’ll actually try it! :D

  50. [...] How to Take an Ice Bath (via Sweat Once a [...]

  51. What a great post! I tried an ice bath once after my first half marathon & have never tried again, it was a horrible experience. Now that I’m training for a full marathon I’ve been toying with the idea of doing it again; your tips are exactly what I needed. Thanks!

  52. After 10 years of running, I’m a recent convert to ice baths too. On my way home from my run, I stop at the grocery store for a bag of ice and the Starbucks next door for a grande coffee, and I am good to go. I agree with all of your tips, although now that it’s summer I don’t need to wear a sweatshirt.

  53. When I started taking ice baths the part of my body that hurt the most was my feet. The icy cold on my feet was almost tear worthy. Eventually I found a solution – wear socks. Sure, your feet still get cold but having a barrier between your feet and the icy water seems to help.

  54. Thank you so much for this post! I’m about to start training for a race, plus I’m injury-prone. I’m taking my first ice bath tonight and I’ll be using your tips!!!

  55. I totally try and distract myself in an ice bath too. But, mostly I call someone and complain about how I’m in an ice bath…

  56. These tips are really useful – thanks!

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  64. For all the ice baths lovers there is something way better and much colder that becoming rapidly popular in USA – CryoSauna
    http://www.cryousa.com/news.php
    If you always wanted to take an ice-bath but could not brave it or did not want to ruin your skin then try CryoSauna, because even though it is much colder than the ice bath, the procedure is only 3 minutes ,easy to tolerate, and the use of nitrogen gas instead of water saves the skin.
    If you always loved and took ice-baths then try Cryosauna – see how you feel in -260 F, instead of more traditional 40 F in the Ice bath.

    Dear Emily
    There are only few of those in USA, but we have one of them down here in Newport Beach , CA, about 20-30 minute drive from Long Beach. So when you are down in Southern California (looks like its October) and if you would like to try our “Space Cabin” version of the Ice-bath give us a call at the Rock Institute, Newport Beach.

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  66. Hey! I have a tip about those ice cold toes that people get! That was the reason I HATED ice baths at first… but then a girl on my team showed me her feet :)

    Basically. Put some low cut socks on. They gotta be like peds – you’ll see why in a second. Then get some plastic baggies and wrap them over your feet. Make sure the socks are all covered or else the water will soak up into them and into the bag and ruin the who point. Then get some electrical tape and tape the bags up. you gotta put it on the EDGE of the bag so that it touched both your skin AND the plastic. That’s the only way to keep the water out! And then you’re good to go! And you can say goodbye to those painful toes!

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