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The 15 Minute Recovery Method: Ice Bath Recovery

Updated: Oct 12, 2023

Whether you’re a professional athlete or a weekend warrior, recovery is a crucial part of your training process. Faster recovery allows you to train more effectively and more frequently, meaning you can reach your goals faster. COLDTUB™ has created the 15 Minute Recovery Method to allow you to bring your training journey to the next level! The 15 Minute Recovery Method The 15 Minute Recovery Method is designed to help your body recover faster post-exercise. Whether it’s strength training, sports training, runners training and more, this recovery method will help you get back to training stronger and sooner! This Method is pretty simple. Spend 15 minutes in a COLDTUB™ to reduce muscle soreness, reduce swelling and tissue breakdown and get rid of lactic acid buildup in your muscles. What is COLDTUB™? COLDTUB™ is an efficient, sanitary alternative to a standard ice bath. They are easy-to-use, portable units built in the USA, designed to help people recover faster from the stresses, strains and injuries occurring during training or games. All of our products are equipped with advanced technology to make cold water therapy easy. With things like COLDTUB™ Pal to keep your water clean after every use and precise temperature control to make sure you’re getting the most out of your ice bath every time, COLDTUB™ is the perfect product for anyone looking to improve their training.

Getting the Most Out of Your Recovery The 15 Minute Recovery Method uses cold water immersion to improve recovery time post-exercise. Here is what you should do to get the most out of your recovery:

  • Your water temperature should be set to 50℉ – 59℉.

  • You should get in the water as soon as possible after you’re done exercising.

  • Sit upright and stretch your legs out in front of you, allowing any swelling of your joints to be reduced.

  • Hop out of the water after 15 minutes. It’s okay if at first, 15 minutes is too long. Your body might need some time to acclimate to the cold water before you’re able to stay in the tub for a full 15 minutes. Do not stay in the water for more than 15 as this puts you at risk for hypothermia.

  • If needed, have a quick shower, 30 seconds to a minute, in warm (not hot!) water.

  • Do some post-exercise stretching for some active recovery.

  • Have a healthy post-exercise snack! We recommend something with carbohydrates and protein to fuel your body! Try a healthy sandwich and some chocolate milk.

The Benefits

When you get in ice water, your blood vessels constrict, reducing blood flow to your muscles. This reduces inflammation, swelling and tissue breakdown in your muscles and joints. This helps you recover faster and is much less painful for you.

After exercise, lactic acid starts to build up in your muscles. This causes your muscles to feel stiff and sore 12-72 hours after exercise. Cold water therapy helps flush that lactic acid out of your muscles which reduces the stiff feeling in your muscles.

An added benefit of cold water therapy is that it boosts your immune system. Cold water causes your lymph vessels to contract which flushes lymph fluid through your body, flushing the waste out of the area. This causes your immune system’s white blood cells to destroy any unwanted substances in the lymph fluid. This helps keep your body happy and healthy and makes sure you’re not missing out on any important training.

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