Benefits and science of Ice Bath ( Myth & Facts at Lawaha )

Ice Baths Help With DOMS Recovery (When You Do Them Right)

Alright — quick story before we get into the “science stuff.”

Vincent has done a 20 minutes ice bath. Respect. He’s Scottish and built a tolerance over time. Dont Do this. https://www.instagram.com/p/DGVLFXdA9Cr/

At Lawaha, my advice is simple: ice baths are awesome — when you use them like a tool, great for recovery. You don’t get extra recovery points for suffering more. You get results from the right dose.

Ice baths and cold plunges are everywhere right now. Athletes love them, celebrities love them, Ronaldo is doing this, in fact all top athelese do some form of cold therapy, and honestly… they can be genuinely helpful. But the benefit depends on how you do it.

Key Takeaways

• Ice baths can help DOMS (that post-leg-day soreness) — but you don’t need extreme cold.

• 2+ minutes is the “entry point” where benefits start showing up for recovery.

• Match the protocol to your goal: soreness relief and performance recovery aren’t the same thing.

1) The Best Ice Bath Is the One That Matches Your Goal

Here’s the cool part: research shows ice baths have a dose–response effect. Translation: time + temperature = outcome.

So instead of asking, “How cold can I survive?” ask: “What am I trying to get out of this?”

If you want DOMS relief (feeling less sore)

This is the sweet spot most students should start with:

• 2–10 minutes

• 11°C–15°C (52°F–59°F)

That range is cold enough to numb pain and calm things down, without turning your session into a stress event. And yes — this is the part people don’t expect:

Colder doesn’t automatically mean better for soreness.

If you want performance recovery (you need your body to perform again soon)

If you’ve got another training session, a match, a yoga session, deadlifts, or you’re doing multiple days back-to-back, colder can be more useful:

• 2–10 minutes

• 5°C–10°C (41°F–50°F)

This colder zone is better at shifting certain “muscle damage” markers (like Creatine Kinase) and helping your nervous system bounce back for performance.

Why ice baths feel like they “work” so fast (simple explanation)

Cold exposure kicks your body into a mini fight-or-flight moment. Blood moves toward your core, circulation changes quickly, and your nervous system switches gears. That’s why even a few minutes can feel like a reset.

My Lawaha- advice (keep it practical)

If you’re new:

• Don’t copy Vincent’s 20 minutes

• Start with 2–4 minutes at a tolerable cold temp

• Build gradually, and use it on hard days, not as a daily punishment ritual

Because the goal is recovery — not proving you’re tough.