After a strenuous workout, the body often feels heavy, the muscles sore, and the brain... well, quite foggy. We stretch a bit, perhaps drink a protein shake, and tell ourselves that "it'll be okay tomorrow."
But what if you could do something that actually helps your body recover faster – for real?
This is where ice baths come into play. As brutal as it sounds, but also just as effective. And we promise – it's not just for elite athletes and winter bathers on Instagram.
Why ice baths after exercise?
Training breaks down the body. It may sound crazy, but it's true. Muscles are torn, small inflammations occur, and the body is put under stress. That's how we get stronger – by the body rebuilding itself, a little better each time.
But that process requires something that many of us miss:
Recovery.
And that's where the ice bath comes in – as a turbo tool to:
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Reduce inflammation
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Relieve muscle pain
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Increase blood circulation
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Lower stress premiums
What happens in the body during an ice bath?
When you immerse your body in ice-cold water (preferably around 8–12 degrees), your body reacts immediately:
Acute cooling = vasoconstriction
Blood vessels constrict rapidly to protect your vital organs, causing blood to flow away from the skin and into deeper tissues.
It's a bit like pressing a "reset button" for the body's stress system.
After the bath = blood flow boost
When you step out of the water, something amazing happens: the vessels open up again and the blood rushes back in. This reaction:
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Flushes away waste products that have accumulated in the muscles
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Introduce oxygen and nutrients
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Starts the body's own healing process
All of this happens naturally. Without supplements, without pills – just you, your body, and some cold water.
Benefits of ice baths after exercise
So, why are so many people now ending their workouts with a dip in an ice bath? Here are the biggest benefits.
1. Less post-workout soreness (DOMS)
After a heavy leg workout or a run uphill? Then you know what sore muscles mean. Ice baths can:
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Reduce the experience of muscle soreness
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Reduces the time you feel stiff and tired
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Helps you get back up and running faster
2. Better recovery = better performance
If you exercise several times a week, quick recovery is essential . Ice baths help to:
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Reduce muscle fatigue
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Increase endurance over time
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Prepare your body for the next workout more quickly
3. Less inflammation
All exercise creates micro-damage. It's not dangerous – but if you never let your body recover, you risk overtraining and injury.
Ice baths reduce inflammation and give the body a chance to repair itself more effectively.
Bonus: Ice baths for mental recovery
Exercise doesn't just affect the body. It also takes a toll on the psyche – especially if you combine it with young children, work, lack of sleep, and stress.
Cortisol down, dopamine up
After an ice bath, studies show that:
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Cortisol (stress hormone) decreases
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Dopamine (the happiness hormone) increases sharply
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You feel clearer in your head, calmer, and more balanced.
It's a bit like a cold bath for the soul too, not just the body.
How to make an ice bath at home – step by step
You don't need a custom-built barrel in the garden or a spa.
How often should you take an ice bath after exercise?
For best results:
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2–3 times a week if you exercise frequently
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After particularly tough sessions
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Or when you feel extra stiff in your body
The most important thing is regularity – better a little, often than a lot, rarely.
Why Swedish Cold makes a difference after training
With Swedish Cold, you can choose the exact temperature down to freezing. This means you can:
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Adjust the temperature according to the day and desired effect.
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Avoid panic baths – but get maximum effect
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Train your body gradually to tolerate colder temperatures without shock
Unlike natural pools and other systems that only reach down to 3°C, Swedish Cold offers active cooling below 0°C. It creates ice cubes in the water – and gives you a controlled, powerful cold exposure right after the gym, run or CrossFit session.
The effect? You recover faster, sleep better, and get feeling back in your legs faster – without leaving home.
Which ice bath is the best ice bath? If you want to read a little more about which ice bath is best, you can do so on this page: There are also best in test pages on this Danish page; See the link here.
There is also another best-in-class ice bath test site called Testexpert.com, see link here;