Stretching before an ice bath won’t hurt, but muscles should never be stretched cold. Your muscles will be cold after an ice bath, so it is safest to wait 30-40 minutes for natural warming to stretch again. You should do light walking or jogging to warm your muscles before stretching.
The best time to stretch is during or after a workout when the muscles are nice and loose, so if you workout before your ice bath, it is an ideal time to do it.
So, how does stretching and cold water therapy correlate, and what’s the ideal way to combine them for the best results? This article will dig deep into the advantages of stretching both before and after ice baths, help you decide which is better, and lay out the best way to incorporate it into cold plunge routine.
How Does Stretching Before an Ice Bath Help?
The practice of stretching, is a critical practice for injury prevention, and muscle recovery. When you stretch, you’re gently extending your muscles to loosen them up.
Stretching is never a bad idea as long as long as your muscles are warm and you don’t overdo the stretching. However, if you are taking it slow, and not making quick movements in and out of the tub it is not 100% necessary. It can help increase blood flow, making the muscles more flexible and ready to move.
There are many benefits to stretching in general that can extend into or support your goals with your cold water therapy. Though all the benefits of ice baths, especially when paired with stretching, are not fully understood, there is good evidence to suggest they go well together.
Here are a few key research backed benefits suggesting stretching to be a valuable asset to a cold plunge routine:
1. Helps Prevent Muscle Stiffness
Stretching before entering an ice bath can help in increasing blood flow to the muscles. This improved circulation can reduce the risk of muscles becoming stiff. When muscles are more flexible and well-circulated, they are less likely to tighten up, which is a common reaction to the cold temperatures of an ice bath.
Along with reduce stiffness, stretching increases muscle and joint flexibility, elevates joint range of motion[1]. Plus, pre-cooling preparation can make the transition to the cold less severe, preventing the muscles from reacting too sharply by contracting too quickly, which could cause stiffness.
2. Help Reduce Pain Over Time
Like cold therapy, research shows that regular stretching over a long time enhances pain tolerance by altering individuals’ responses to sensory inputs and associated emotional reactions. One study[2] found those who practiced yoga regularly, had results to suggest that this form of regular stretching can help increase cold pain tolerance.
If you feel cold pain in your hands or feet during cold therapy, consider wearing gloves or ice bath socks to stop them from getting as cold. Stretching before an ice bath can also support the reduction of inflammation. The act of stretching helps to elongate muscle fibers, reducing tension and potential areas of inflammation.
3. Support Mental Readiness
A stretching routine before an ice bath can also have mental benefits. Stretching allows for a moment of mindfulness, preparing the mind for the stress of cold exposure. Ice baths enhance focus and increase resilience, just like a stretching routine. Both crucial for athletes and individuals seeking to maximize their performance.
Research has shown that consistent stretching can also reduce anxiety[3]. This practice of stretching, particularly when combined with deep breathing, can significantly reduce stress levels. Entering an ice bath in a more relaxed state can make the experience less shocking and more therapeutic while offering you a second to focus and get in the right head space.
How Does Stretching After an Ice Bath Help?
We already learned that you shouldn’t stretch right after an ice bath because muscles, like the rest of our body, prefer a certain temperature to operate. An ice bath is naturally going to cool down the muscles and this drop in temperature causes muscles to become less flexible, which will temporarily result in less range of motion. Simply put, cold muscles are not as pliable or elastic as warm ones.
Post-ice bath, the body naturally starts rewarming process to return to its normal temperature. You should wait 30-45 minutes after an ice bath to stretch when warming naturally. This warming depending on various factors, including the person’s body composition, movement, and ambient temperatures. During this rewarming period, muscles gradually regain their flexibility and become safer to stretch.
Besides sharing the similar benefits of stretching beforehand, here are some examples of how why it’s good after:
Improved Range of Motion
An ice bath can make your muscles temporarily stiffer, reducing range of motion. Stretching will help restore or increase your range of motion[4], and is especially beneficial after an ice bath and for maintaining long-term health. This can be helpful for immediate recovery, allowing you to move more freely and with less discomfort, and make sure you are ready for the daily tasks ahead.
Increased Blood Flow
Stretching has been shown to improve blood flow. In a study by the University of Milan[5], 39 healthy people were divided into two groups: one didn’t stretch, while the other did leg stretches five times a week for 12 weeks. The study found that stretching increased blood flow and made arteries more flexible in both the lower leg and upper arm, suggesting that regular stretching can benefit your vascular health.
Can Lower Energy Expenditure
Stretching before exercise helps prevent injuries and can boost performance. A study on marathon runners[6] found that stretching before running reduced energy used during the activity, making it more efficient. It does this by reducing resistance, and improve muscle function and efficiency. This is directly beneficial for those who choose to go on a run, workout, or have other physical activities planned after an ice bath.
Stretches You Can do Before or After an Ice Bath
Remember to warm up before stretching if you’re doing these before an ice bath, and wait 30-40 minutes after an ice bath before stretching. Hold each stretch for 15-30 seconds, breathing deeply and avoiding bouncing movements. Remember to never push a stretch to the point of pain.
1. Neck and Shoulders
- Neck Rolls: Slowly roll your head in a circular motion, 5 times clockwise and 5 times counterclockwise.
- Shoulder Shrugs: Raise your shoulders towards your ears, hold for 5 seconds, then release.
- Cross-Body Shoulder Stretch: Bring your right arm across your chest, hold it with your left arm, and gently pull. Repeat on the other side.
2. Arms and Chest
- Triceps Stretch: Raise one arm overhead, bend at the elbow, and use your other hand to gently pull the elbow behind your head.
- Chest Opener: Clasp your hands behind your back and gently lift your arms, opening up your chest.
3. Core Stretches
- Standing Side Bend: Stand with feet hip-width apart, raise one arm overhead, and lean to the opposite side. Repeat on the other side.
- Cat-Cow Stretch: On hands and knees, alternate between arching your back (Cow) and rounding it (Cat).
4. Hips and Glutes
- Pigeon Pose: From a seated position, bend one leg in front of you at a 90-degree angle, extend the other leg behind you, and lean forward.
- Figure Four Stretch: Lie on your back, cross one ankle over the opposite knee, and pull the uncrossed leg towards your chest.
5. Quadriceps and Hamstrings
- Standing Quad Stretch: Standing on one leg, bend the other knee and bring your heel towards your buttocks, holding your foot with your hand.
- Forward Fold: Stand with feet hip-width apart, bend at the hips, and reach for your toes or ankles.
- Wall Calf Stretch: Place hands on a wall, step one foot back, and press your heel into the ground.
6. Full Body Stretch
- Child’s Pose: Kneel on the floor, sit back on your heels, extend your arms forward, and lower your chest to the ground.
Best Practices for Stretching Before or After an Ice Bath
There is a bit more to stretching than you may think. Here some good tips and tricks to ensure your stretches do more good than harm, according to the Mayo Clinic[7]:
- Avoid Rapid Movements: When you stretch, aim for smooth, steady movements. Quick or bouncing motions can be counterproductive, potentially causing muscle tightness or injury.
- Duration of Stretches: For each stretch, aim to hold the position for roughly 30 seconds. This duration allows your muscles to relax and stretch fully. If you’re working on a particularly tight area, you might need to hold the stretch a bit longer.
- Balance and Symmetry: Work towards maintaining equal flexibility on both sides of your body. This balance is especially important if you’re recovering from a previous injury, as imbalances can lead to further strain.
- Cover All Major Muscle Groups: Make sure your stretching routine includes all the major muscle groups such as the calves, thighs, hips, back, neck, and shoulders. Pay special attention to areas that are crucial to your daily movements or athletic activities.
- No pain is necessary: While stretching, you should feel a stretch, not pain. If you experience discomfort, ease up until you find a comfortable position that still provides a good stretch.
- Regular Practice: Consistency is vital for achieving and maintaining flexibility. Try to include stretching in your fitness routine at least two to three times a week to see continuous improvement.
For more ideas on what you can add to your post-plunge routine, check out our guide on what to do after your ice bath.
Risks of Stretching Before or After an Ice Bath
- Overstretching: The main risk of choosing to stretch before hopping into a cold plunge is overdoing it or overstretching. There is a chance lowering the temperatures of your muscles after you feel soreness or injury from incorrect stretching leave you feeling sore or stiff.
- Numbness and Misjudged Warmth: With the numbing effect of the cold from the ice bath it can some people may think their muscles are adequately warmed up for stretching when they’re not. This dulled sensation can lead to a false sense of security, increasing the likelihood of injury during stretching exercises.
Final Thoughts
Taking an ice bath helps with recovery, reduces swelling, and can clear your mind. Pairing cold therapy with stretching beforehand warms up your muscles, making them ready for action and less likely to get tight from the cold. After an ice the bath, wait around 30 to 40 minutes before stretching again to avoid injury since your muscles will be cold and not as stretchy.
Adding stretching to your ice bath routine, before and after with caution, covers all bases, and additionally helps recovery and long-term muscle health. Just remember to stretch correctly by taking it slow, doing it evenly on both sides, and including all the main muscle areas to make sure you get the most out of it, without hurting yourself.
References
- Zvetkova, E., Koytchev, E., Ivanov, I., Ranchev, S., & Antonov, A. (2023). Biomechanical, healing and therapeutic effects of stretching: A comprehensive review. Applied Sciences, 13(15), 8596. https://doi.org/10.3390/app13158596
- Villemure, C., Čeko, M., Cotton, V. A., & Bushnell, M. C. (2014). Insular Cortex Mediates Increased Pain Tolerance in Yoga Practitioners. Cerebral Cortex, 24(10), 2732–2740. https://doi.org/10.1093/cercor/bht124
- Montero-Marín, J., Asún, S., Estrada-Marcén, N., Romero, R., & Asún, R. (2013). Effectiveness of a stretching program on anxiety levels of workers in a logistic platform: a randomized controlled study. Atencion primaria, 45(7), 376–383. https://doi.org/10.1016/j.aprim.2013.03.002
- Andrade, R. J., Freitas, S. R., Hug, F., Le Sant, G., Lacourpaille, L., Gross, R., Quillard, J. B., McNair, P. J., & Nordez, A. (2020). Chronic effects of muscle and nerve-directed stretching on tissue mechanics. Journal of applied physiology (Bethesda, Md. : 1985), 129(5), 1011–1023. https://doi.org/10.1152/japplphysiol.00239.2019
- Faelli, E., Panascì, M., Ferrando, V., Bisio, A., Filipas, L., Ruggeri, P., & Bove, M. (2021). The Effect of Static and Dynamic Stretching during Warm-Up on Running Economy and Perception of Effort in Recreational Endurance Runners. International journal of environmental research and public health, 18(16), 8386. https://doi.org/10.3390/ijerph18168386
- The Physiological Society. (2020, July 2). Stretching your legs may help prevent diseases such as heart diseases and diabetes. ScienceDaily. Retrieved March 24, 2024 from www.sciencedaily.com/releases/2020/07/200702100528.htm
- Mayo Clinic. (2023). Stretching: Focus on flexibility. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931
