Taking a cold plunge is a wellness practice that has shown evidence to benefit the body and mind. Incorporating a cold plunge can supplement your wellness routine and give your body the boost it needs to take on the day. Before beginning any type of new exercise, stretching, or wellness routine like cold plunges, you should seek the guidance of a qualified healthcare professional. Learn more about cold plunges, who they could be good for, who should stay away from them, why the trend appears to be sweeping the nation, and how they may benefit your overall health and wellness for active individuals.
Cold plunges seem to be taking the internet by storm as a recent social media trend has risen to showcase individuals taking their own cold plunge. A cold plunge can be achieved by submerging your body into water that is around fifty to fifty-nine degrees Fahrenheit for a short period at a time (10 to 20 mins). Taking a plunge can look like taking a dive into a lake or submerging into a cold, ice tub. A tradition passed down for several generations, a cold plunge is emerging as a popular trend in today’s society.
No, cold plunging is not right for everyone, as there are some individuals who may be at risk when performing cold plunges including those who have cardiovascular disease or have a history of heart conditions. It can also be a significant risk to those who have limited mobility or have difficulty swimming. Cold plunges can provide a system shock and may lead to arrhythmia or hypothermia if performed for too long. Before beginning a cold plunge or performing one, you should consult with a qualified healthcare professional to understand the potential risks and benefits. Many active individuals, there may be benefits to incorporating cold plunging into your wellness routine, including:
From a physical standpoint, active individuals can use cold plunging as a way to recover from intense activity which is why it is becoming a rising staple in many collegiate athletic programs for a quick refresher after a hard day of practice. While cold plunging can be beneficial from a physical and mental standpoint, it should be used with caution if you have chronic conditions. You should speak to your health care provider before beginning any cold plunge.
Cold plunges can be beneficial after endurance activities but can actually reduce gains in strength and muscle growth. After intense physical activity, it is normal for the muscles to experience soreness and stiffness. Cold plunges may reduce muscle soreness and fatigue if done immediately after exercise. This may help speed up recovery and minimize the risk of injury. Doing so may allow athletes and other active individuals to return to training faster.
Beyond its physical benefits, cold plunging has an impact on mental clarity and stress resilience. The initial shock that cold plunging provides also increases norepinephrine, which can improve your attention, focus, and energy levels. This can also help to improve your concentration as you tackle your responsibilities and tasks throughout the day. Cold plunging can provide a natural boost especially if you’re struggling with brain fog in the middle of the day.
Another benefit of cold plunging is that it can help improve sleep quality. When you submerge yourself in cold water, the melatonin hormone in your body may be triggered to be released, which allows you to relax and sleep easier. By taking a cold plunge a couple of hours before bedtime, cold plunging not only contributes to a more restful, deeper sleep, but it can also allow you to wake up feeling rejuvenated and refreshed.
Researchers are still working to determine the full scope of cold plunge,, especially as it pertains to long term responses from the body and its overall effectiveness. Researchers are working to improve their understanding of just how effective cold plunges are and their impact on a variety of different conditions.
Cold plunging is a trending topic but before you take the plunge, you should consult with a qualified healthcare professional to make sure you understand the risks and that you can perform cold plunges safely. Physical therapy and cold plunging can be beneficial for you, especially when dealing with injuries and conditions. Your physical therapist will work with you to craft personalized plans that address your needs and unique goals. Integrating physical therapy into your recovery and wellness plan can allow the body to heal from injuries and manage chronic conditions. Incorporating cold plunges into your routine if you’re an active individual and your healthcare provider permits may offer a range of benefits, both physically and mentally. If cold plunges are not right for you, then there are other ways you can facilitate your recovery including gentle stretching, massages, adequate sleep, foam rolling, low-intensity exercises as part of a comprehensive cool down, and a warm water bath. Whether you’re an athlete, recovering from an injury, or simply seeking another way to improve your health, physical therapy can be an effective way to address aches and pains, improve function, alleviate pain, restore mobility, and regain the confidence you need to perform everyday activities
If you’re ready to accelerate your recovery, improve your performance, or simply add a new tool to your wellness routine, address your aches and pains with physical therapy. We have a dedicated team of physical therapists that are here to help you as you progress through your personalized treatment plan. Through these treatment plans, we can support you by assessing your needs and integrating strategies and exercises that are the best fit for you. Regardless of your condition, injury, illness, or athletic ability, we are prepared to provide you with the care and support needed to ensure that you achieve your unique health goals. Schedule an appointment with us today and find out how physical therapy can transform your health and wellness journey.