The Body of Evidence 132 – Ice baths, cold plunges and Wim Hof
Apr 2, 2025
Nick Tiller, an exercise scientist and author of The Skeptic's Guide to Sports Science, discusses the chilling craze of ice baths and the Wim Hof method. He reveals surprising insights into the efficacy of cold therapy, questioning its benefits for muscle recovery and highlighting its place in sports culture. Tiller and host Dr. Chris Labos share personal near-drowning stories that underscore the risks associated with cold water activities. They also delve into the psychological effects on athletes and the crucial need for safety precautions when embracing these frosty practices.
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Cold Reduces Pain But Not Healing
- Icing reduces pain by numbing, but its effect on long-term healing is unclear.
- Cold causes vasoconstriction that limits blood flow and inflammation locally.
Cold Plunges Hinder Muscle Growth
- Cold water immersion after resistance training inhibits muscle protein synthesis.
- This slows muscle recovery and blunts anabolic muscle-building response.
Think Twice Before Ice Baths
- Cold water immersion may reduce inflammation markers but suppressing inflammation may not aid recovery.
- Using ice baths might delay muscle repair after damaging exercise.
