Ice bathing, a very old tradition used for its health benefits, isn’t just for the brave-hearted who can fully plunge into icy waters. Something as simple as an ice bath for your feet can be surprisingly beneficial. This approach is easier to handle and may be an ideal way for beginners to dip their toes into the world of cold water therapy.
Whether it’s just a foot ice bath, or full cold water immersion, the cold water can be very beneficial for your feet. Soaking your feet in an ice bath can help reduce inflammation, alleviate muscle soreness, and provide pain relief, which can all aide in the treatment of various foot issues.
Let’s look at the science and facts behind how an ice bath can help with various foot issues including, swollen ankles, gout, tendinitis, and general foot pain. With a simple icy foot bath, you can find some relief and find hope in the exciting possibilities of cold water therapy.
Benefits of Ice Baths For Feet
1. Reduces Inflammation and Swelling
When inflammation affects the feet, it involves a complex response from the immune system. Various immune cells release inflammatory hormones like bradykinin and histamine. These substances cause the small blood vessels in the foot tissue to dilate, leading to increased blood flow in the area. Consequently, the inflamed areas in the feet become red and feel hot.
If the inflammatory response is prolonged and the inflammatory cells remain for an extended period, it can escalate to chronic inflammation, risking damage to healthy cells. Soaking your feet in cold water can be especially useful in combating acute inflammation in the feet, and reducing the likelihood of swelling and further tissue damage.
The use of an ice bath for an ankle sprain is widely suggested and practiced due to its anti-inflammatory properties. When researchers put it to the test against heat or contrast therapies [1], they concluded cold is the best option for treating ankle sprains prior to other rehabilitative options.
2. Combats Muscle Soreness
Whether after a long day of work or simply just sore feet, the cooling effect of an ice bath can help reduce inflammation and numb pain, sometimes providing immediate relief. Each foot has 26 bones, 33 joints, and over 100 muscles, and a foot ice bath can be a remarkably effective way to alleviate sore muscles in your feet.
This is especially beneficial after intense physical activity or exercise, as it can minimize the delayed onset muscle soreness (DOMS) that often follows. One study [2] highlighted that using cold therapy is more effective than heat for reducing pain and soreness when applied immediately after exercise or 24 hours later.
3. Numbs Pain
Cold water immersion can be used to alleviate foot pain in a couple of ways. The first is the reduction of swelling that comes from reducing the blood flow and extra pressure put on the nerves. However, this cooling effect can also lead to numbing of the nerves.
The results of a study on nerve conduction [3], led researchers to believe cold water immersion can help manage pain by slowing down nerve conduction velocity and creates a phenomenon where pain perception is altered.
This phenomenon, also called hypoalgesia, could have multiple causes. The mild shock of the cold simply serves as a mental distraction, diverting the body’s attention away from the pain, or it might interrupt the pain stimuli in some other, less understood way. The exact process isn’t entirely clear, the result of a foot ice bath is often a noticeable reduction in pain.
4. Provides Gout Relief
Cold water immersion therapy has shown promise as an effective aide for individuals with gout, a form of inflammatory arthritis caused by an excess of uric acid in the body. Gout primarily affects feet but can also impact areas of the body. This painful condition leads to the build-up of uric acid crystals in joints and tissues, which can cause redness, swelling, heat, pain, and tenderness.
A study focusing on cold water immersion for the treatment of gout arthritis [4] found significant benefits for a group of participants. Patients underwent cold water immersion for 20 minutes each day for four weeks at temperatures as low as 68 degrees Fahrenheit (20 °C). Gout pain alleviation was experienced after the second week and continued until week four of cold water therapy. Researchers observed improved joint mobility, physical activity levels, stress and anxiety reduction, and general quality of life.
5. Achilles Tendinitis
Achilles tendinitis is the inflammation of the Achilles tendon, which connects the calf muscles to the heel bone. It’s often caused by repetitive stress to the tendon, and is a common injury for athletes. Putting your feet in an ice bath, or using an ice pack is widely recommended to reduce pain and inflammation in the affected area.
For effective relief, it’s suggested to soak the Achilles tendon for up to 20 minutes at a time [5]. This can be done two or three times a day, ideally shortly after physical activities. The icing can be administered either by immersing the foot and tendon in ice water or by placing a bag of crushed ice over a towel on the affected area.
In addition to cold therapy, patients should also consider rest and other supportive measures. In more severe cases of Achilles tendinitis, it’s essential to follow a doctor’s guidance for a comprehensive treatment approach.
6. Eases Plantar Fasciitis Pain
Plantar fasciitis is by inflammation of the plantar fascia, a band of tissue that connects the heel bone to the toes. This causes pain and stiffness in the bottom of the heel, and sometimes the bottom of the foot. This is another uncomfortable condition that can be treated with the assistance of cold therapy in the form of an ice bath.
A study examining cold therapy’s effectiveness on Plantar fasciitis [6] divided participants into two groups: one applied cold therapy for 20 minutes night before bedtime, and the other in the morning before rising. Applying cold at night led to a 13% reduction in plantar fascia thickness, a 44% decrease in pain, and an impressive 86% increase in pain tolerance.
These results highlight that a 20-minute cold application before bedtime, which can be done in an ice bath, can be a highly effective method to alleviate the inflammation-related symptoms of plantar fasciitis.
7. Helps Manage Feet Itchiness
Ice baths can help alleviate foot itchiness by affecting the nerve stimulation and chemical release associated with itchiness. When the skin is scratched or becomes inflamed, pain often accompanies the itchiness. Cooling therapies, such as ice baths, offer a potent temporary relief, reduced swelling, and redness of itching
The effectiveness of cooling treatments like ice baths is partly due to the TRPM8 ion channel, which is activated by both cold temperatures and menthol. TRPM8 is a cold receptor that has been shown to play a crucial role in providing relief from itchiness [7]. When activated by the cold, the TRPM8 channel can effectively interrupt or suppress the itch signals in the brain.
This process is akin to the brain being ‘distracted’ or ‘overridden’ by the cold signals, leading to a temporary numbing cessation of the itching sensation. Showing that ice bath for your feet can be beneficial for itching caused by insect bites, athlete’s foot, poison ivy, eczema, and psoriasis that may affect the feet.
If you are interested in the positives of full-body ice baths see our guide on benefits of cold water immersion.
How Long to Ice Bath Your Feet
When using an ice bath for your feet, timing is crucial for both effectiveness and safety. The most common recommended duration for an ice bath for feet is between 10 to 15 minutes. This time frame allows the cold to sufficiently penetrate the tissues and reduce inflammation and itchiness, without causing harm.
It’s important not to exceed this duration, as prolonged exposure to extreme cold can lead to adverse effects like frostbite or nerve damage. Beginners should start with shorter durations, around 5 to 10 minutes, and gradually increase as tolerated.
The same applies to full ice baths, see our guide on the best durations of a cold plunge for various benefits for more info.
What is the Best Temperature for a Foot Ice Bath?
While you don’t necessarily have to break a thermometer out for an ice bath, the more ice you put it the colder it will get. Temperature should be considered as some studies had participants stay for up to 20 minutes, but with water that was not super cold.
Use caution whether using a bucket with ice, or a cold plunge tub and immerse yourself or just your feet for less time at colder temperatures. While some people do immerse fully or partially in temperatures below 50 degrees, this is not generally recommended. The safer thing to do is to start at barely uncomfortable temperatures when first trying cold water therapy.
Risks of Ice Baths For Feet
Ice baths for feet, while beneficial for certain conditions, carry potential risks. The primary concerns for the feet are frostbite or nerve damage, particularly in cases of prolonged exposure or extreme cold. Individuals with circulatory issues or reduced sensation, such as those with diabetes, are at higher risk. Nerve damage can manifest as prolonged numbness or tingling after the bath.
Who Should Avoid Soaking Feet in an Ice Water
Those who have or recently had the following conditions should avoid or consult their doctor before using cold water therapy on their feet:
Open Wounds: Avoid ice baths as they can slow down healing and increase the risk of infection.
Deep Vein Thrombosis (DVT) or Thrombophlebitis: Cold exposure might exacerbate these conditions.
Recent Infections or Tuberculosis: Ice baths are not recommended due to potential health complications.
Impaired Sensation or Nerves: Individuals may not accurately gauge the intensity of the cold, increasing risk.
Hypertension (Controlled with Medication): Monitor blood pressure and discontinue if it becomes elevated.
Impaired Cognition: This may affect the ability to respond appropriately to discomfort or pain.
Reynaud’s Disease or Vasospasm History: Extreme sensitivity to cold can worsen these conditions.
Cryoglobulinemia: This protein disorder can be negatively impacted by cold exposure.
Cold Urticaria/Hypersensitivity: Avoid due to risk of abnormal or allergic reactions to cold.
Before soaking your feet in an ice bath, consider consulting with your doctor, especially if you have any health concerns. Your doctor can advise on the appropriate duration and precautions to take, ensuring the practice is safe and effective for your specific condition.
Conclusion
In conclusion, treating your feet to an ice bath, or having them in during full cold water immersion can be very helpful for the feet in a variety of ways. However, a simple foot ice bath is perfect for beginners, offers relief from inflammation, swelling, muscle soreness, and numbed pain. Those are the key benefits that can help with various foot ailments like gout, tendinitis, plantar fasciitis, and even a simple itchy foot.
It is still important to approach cold water immersion with care, even if you are just dipping your toes. Be mindful of the duration and temperature of your ice baths, and understand that while beneficial, they are not suitable for everyone. Remember, your health and safety come first, and by taking the right precautions, you can safely explore the potential benefits of this age-old remedy.
References
- Coté, D. J., Prentice, W. E., Jr, Hooker, D. N., & Shields, E. W. (1988). Comparison of three treatment procedures for minimizing ankle sprain swelling. Physical therapy, 68(7), 1072–1076. https://doi.org/10.1093/ptj/68.7.1072
- Petrofsky, J. S., Khowailed, I. A., Lee, H., Berk, L., Bains, G. S., Akerkar, S., Shah, J., Al-Dabbak, F., & Laymon, M. S. (2015). Cold Vs. Heat After Exercise-Is There a Clear Winner for Muscle Soreness. Journal of strength and conditioning research, 29(11), 3245–3252. https://doi.org/10.1519/JSC.0000000000001127
- Herrera, E., Sandoval, M. C., Camargo, D. M., & Salvini, T. F. (2010). Motor and sensory nerve conduction are affected differently by ice pack, ice massage, and cold water immersion. Physical therapy, 90(4), 581–591. https://doi.org/10.2522/ptj.20090131
- Kurniasari, M. D., Monsen, K. A., Weng, S. F., Yang, C. Y., & Tsai, H. T. (2022). Cold Water Immersion Directly and Mediated by Alleviated Pain to Promote Quality of Life in Indonesian with Gout Arthritis: A Community-based Randomized Controlled Trial. Biological research for nursing, 24(2), 245–258. https://doi.org/10.1177/10998004211063547
- Gabriella Ode, M. (2016, February 29). Treating a painful achilles tendon. Sports Health. https://www.sports-health.com/treatment/ankle-and-foot-injury-treatment/treating-painful-achilles-tendon
- Laymona, M. S., Petrofskyb, J. S., Alshammarib, F., Fishera, S. (2013, December 20). Evidence-based use of cold for plantar fasciitis. Physical Therapy Rehabilitation Science. https://www.jptrs.org/journal/view.html?doi=10.14474/ptrs.2013.2.2.75.
- Liu, B., & Jordt, S. E. (2018). Cooling the Itch via TRPM8. The Journal of investigative dermatology, 138(6), 1254–1256. https://doi.org/10.1016/j.jid.2018.01.020
