The term “cold plunge pool” may sound more like a form of punishment rather than a therapeutic treatment. Nevertheless, physical therapists have long touted the health benefits of cold plunge pools to help people recover after an injury, improve circulation, and even boost psychological wellbeing.
In this article, we look at some of the main health benefits of cold plunge pools, particularly in terms of promoting recovery and pain relief after injury.
A cold plunge pool provides an effective post-sauna cool-down.
After spending time in a sauna, many physical therapists recommend hopping in a cold plunge pool for no more than 20 seconds. A longer soak in the icy water could draw too much heat from the body. For hygiene reasons, it’s also recommended to shower before taking a post-sauna plunge.
A dip in a cold plunge pool contracts the subcutaneous tissue and blood vessels, sending blood flowing inwards to protect the kidneys and other organs. In traditional Finnish and Nordic cultures, people repeatedly cycle from the heat of a sauna to the extreme cold of an icy lake or pond, until all tension is eradicated from the body.
“Submersion” means the whole body, including the head.
For the full benefit, you may wish to submerge your whole body in the cold plunge pool, including your head. However, note that cold plunge pools are not suitable for everyone, particularly people with pre-existing medical conditions, people taking certain medications, and pregnant women. Ask your doctor if you fall into any of these groups.
Those who are unacquainted with cold plunge pools may prefer to adopt a more moderate approach, at least initially, beginning with a cold shower instead of completely submerging themselves.
Cold plunge pools were popular across ancient Europe, from Finland to Rome.
The sauna-cold plunge routine is believed to have started in Finland around 2,000 years ago. All across Europe today, the practice of switching between extremes of hot and cold remains an incredibly popular form of therapeutic treatment.
Contemporary cold plunge pools usually accompany saunas, steam rooms, or spas. They are maintained at a constant temperature of between 50 and 55 degrees Fahrenheit.
Due to the rapid cooling, cold plunge pools help alleviate muscle spasms.
When the body temperature plummets quickly, this stimulates blood circulation. In addition, cold plunge pools have a numbing effect on the joints, helping to relieve pain and soothe muscle spasms. This makes cool plunge pools an effective treatment in health clubs and sports facilities. They are also becoming increasingly popular with homeowners seeking to improve their overall wellness.
A dip in a cold plunge pool can increase energy levels.
Health-conscious individuals often include a sauna and cold plunge as part of their post-workout routine, soothing sore muscles by stimulating blood flow and reinvigorating both the body and mind.
For instance, celebrity life coach Tony Robbins says that he starts his day by working out, then spending time in an extra-hot sauna, followed by a dip in a cold plunge pool. This morning routine is so important to him that he has reportedly installed a sauna and cold plunge pool at each of his many homes.
Cold plunge pools may have several tangible health benefits for people with injuries.
Some of these potential benefits include:
Lowering the temperature of damaged tissue.
Constricting blood vessels.
Reducing inflammation and swelling.
Stabilizing blood pressure.
Relieving pain by numbing nerve endings.
Promoting blood flow to injured tissue to support and speed healing.
Minimizing muscle soreness.
Releasing mood-enhancing endorphins.
Research also suggests cold plunge pools can increase levels of glutathione in the body. Glutathione is a powerful antioxidant.
In addition, some evidence supports the notion that cold-water baths may stimulate cytokines, which are proteins that affect the communications and interactions between cells. They play a role in body’s immune response to invading bacteria and viruses.
Professional athletes often use cold plunge pools.
Used after a stint in the sauna or steam room, a cold plunge can provide relief following a big game or strenuous practice session. Some athletes may benefit from as few as 30 seconds in a cold plunge pool, whereas others may be advised to sit in cold water for between 5 and 20 minutes or more.
The practice of treating injured tissue with cold temperatures is called cryotherapy.
Today, cryotherapy is widely implemented in sports medicine to help athletes heal from injuries resulting from trauma or overuse. Cryotherapy is often utilized as an aid to after-season recovery, with scientific studies confirming its antioxidant, anti-analgesic, and anti-inflammatory effects.
Whole body cryotherapy is often recommended as a preventative strategy to avoid exercise-related inflammation and soreness. Research suggests that cryotherapy somehow mimics exercise, a discovery that could prove instrumental in the development of more effective therapies for the treatment of a number of metabolic disorders, such as diabetes and obesity.
In 1981, Professor Toshiro Yamauchi discovered that cold plunge pool dips had a beneficial impact on rheumatoid arthritis when administered in conjunction with physical exercise. It was largely due to Professor Yamauchi’s discovery that cryotherapy entered mainstream clinical practice, sparking global medical recognition of cryotherapy as an effective treatment for this condition.
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