You wake up. Try to sit up. Ouch. Something protests in your thighs. You lean forward to pick the baby up off the floor – nah… your hips scream.
The training pain is here. And it has no plans to be kind.
Do you recognize yourself? Whether you've done leg curls for the first time in a year, tried a new group workout, or jogged a little longer than usual - muscle soreness is something that affects most people.
But there is a way to relieve that excruciating stiffness: ice baths .
What exactly is soreness?
Let's start by understanding what's happening in the body.
Training soreness is not the same as normal fatigue. It's about microscopic damage to the muscle fibers. Small tears that the body then builds up stronger.
So it's not dangerous. But it can hurt. Really hurt. And in some cases it affects everyday life so much that you skip the next session – or sleep poorly because your body aches.
Why can ice baths help?
Cold baths are nothing new. Elite athletes have been using them for decades. But why do they help with sore muscles?
Here's what the research (and the body's own logic) shows:
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Cold reduces inflammation
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Blood vessels constrict → pain impulses are slowed down
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When the body warms up again, circulation kicks in.
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The muscles receive oxygen and nutrients
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Slag products are transported away
All of this means that that “aw-aw-aw” feeling after training is dampened... sometimes significantly.
But does it really work?
The short answer? Too many – yes.
The long answer? It depends on when, how, and why you do it. Ice baths won't relieve muscle soreness that's already at its peak. But they can prevent it from getting as bad.
A 2020 study found that participants who used cold water immediately after intense exercise experienced:
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Less pain
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Shorter recovery time
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Easier to move the next day
And this doesn't just apply to athletes. It also applies to ordinary people like you and me – who exercise for health, energy and balance in life.
But… that sounds crazy cold, doesn't it?
Yes. It's cold. It's uncomfortable. It feels completely backwards.
And yet? That's exactly the point.
When you step into ice-cold water, your body goes into shock. Your pulse goes up, your breathing quickens. But what if you can still breathe calmly? Then something magical happens.
It's like the body gets a new chance to adjust its position.
Important: Have a warm sweater, hat or blanket ready afterwards. Rewarming is key to allowing the body to recover without freezing to the core.
⏳ When should you take an ice bath?
Timing is everything. If you want to relieve muscle soreness, you should bathe within 30–60 minutes of your workout.
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Don't wait until the next day – the inflammation will already be in full swing by then.
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You don't have to do it every time you train – choose when you've worked out extra hard.
Example: You've done a heavy leg workout or a long run → take an ice bath right after the shower. You'll thank yourself the next day.
When should you not take an ice bath?
There are a few times when you should skip the cold dip:
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If you are already cold or sick
If you have heart problems or high blood pressure (talk to your doctor first)