How to Make an Ice Bath at Home
One huge part of recovering after a workout would be for you to manipulate both ice and heat.
Applying intense heat or even cold after a workout can give you some great benefits. You’ll be able to reduce inflammation and you may even find that you can soothe your sore muscles.
If you want to make the most out of your ice baths or if you want to try and make an ice bath at home, then this is the guide for you. Take a look below to see if it is possible for you to invest in ice bath home therapy, on a budget.
Get a Tub
First thing’s first, you have to take note that the average residential tub is not big enough for you to completely submerge your body into an ice bath.
For this reason, you have to explore additional options.
If you want to take the cold plunge and you know that a cold shower is not going to cut it for you, then try and invest in a livestock trough.
The best thing about using this as an ice bath is that you can fill it with cold water and ice so that you can reach the desired water temperature.
Filling your Ice Bath
You can even use a garden hose to fill your cold tub, or ice bath if you want, either way, livestock troughs are resistant to rust and corrosion.
Ice Baths Online
If you have looked at ice baths online already then you should know that it is possible to use a freezer.
When you try and convert any old freezers you have into ice baths, you have to make sure that you pick the right one for your setup.
You cannot simply add ice and delve right into ice bathing if you’re using a chest freezer.
Chest freezers need to be prepared in advance.
You also need to look up the dimensions when creating your ice bath because it needs to be full enough to reach your neck when sat down.
Checkout out the The Ultimate Chest Freezer Cold Plunge DIY Guide – e-Book
Making it Safe
When filling your ice baths, or when trying to create your own cold therapy setup, you need to make sure that you adhere to safety guidelines.
Your ice bath will be connected to electricity at the end of the day, and even if you do everything you can to keep your cold water immersion setup safe, you may find that there are still extra measures you need to be mindful of.
Using a GFCI Adapter
This involves using a GFCI safety adapter. This adapter shuts off before any harm can be done and it gets plugged right into your socket.
You also need to avoid having the freezer plugged in when the ice baths are in use.
Unplug the freezer itself, so that when you do use your ice baths, there is no electricity running to your cold tub setup.
Sealing the Seams
The great thing about having your own homemade ice baths is that they can be used at any time, but you do have to make sure that you seal them, or add a lining.
This is especially the case if you are making ice baths out of old chest freezers.
Using Epoxy and Silicone
You may want to use aquarium-grade silicone for your ice bath or you may want to opt for epoxy putty instead.
Either way, this is one of the best ways for you to make sure that your ice baths are sealed and that it is suited to cold water immersion.
One alternative that you can do would be for you to line the interior of the freezer with some pond liner.
This is the ideal way for you to make your cold water immersion setup safe and it also helps to sustain the water temperature.
Water Temperature Control
A lot of people think that when creating ice baths for cold therapy, they do not need to maintain the temperature.
They simply take a warm shower and then plunge themselves into the cold water without any concern for this type of thing.
How Much Ice Should you Use for Cold Therapy?
If you want to get the best result out of your ice baths, including blood flow management then you need to try and use 200lbs of ice for your first round.
Adding Ice to your Ice Bath
You then need to add 100lbs of ice into your second round.
If you do this then your bath should last around two hours and 30 minutes.
Buying this much ice solely for the purpose of an ice bath or cold therapy can be expensive, and it is certainly pricier than taking a cold shower but the results are well worth it.
Keep reading to find out more.
Saving Money with ice Bathing at Home
Inviting friends over to use the bath after their own workout will save you money when it comes to ice bathing and water temperature control.
Everyone will be able to take advantage of the ice bath and the blood flow benefits, not to mention that they can also help you to fill the bath with cold water before every session.
Ice Heat Method
If you want to get optimal results out of your ice bath then it is wise for you to use the ice-heat method.
This leverages the benefits that heat and cold have to offer and it is ideal if you want to manage blood flow.
Ice and Heat Therapy
Ice bathing when combined with heat therapy involves you spending 15 minutes in a sauna or hot shower before plunging yourself into cold water, or an ice bath for 3 minutes.
This is the best way to ensure results.
Repeating the Process
You then need to repeat this process two or three times, with the cold water and ice bath taking slightly longer each time, so you can take advantage of the cold bath and cold water therapy.
Cold therapy is very effective at helping you to recover from your workout.
It is true that an ice bath is the most effective way to get your core body temperature as low as possible.
This is because ice baths help with blood flow and they also help you to maintain the right body temperature after your training session.
If you want to find out more about how ice baths impact your blood vessels after a training session or if you want to learn more about cold exposure then take a look below.
Be Wary of Shock
That being said, plunging into an ice bath can put your body into shock, so it is wise to prepare yourself by having cold water showers for up to 30 days before you begin your ice bath routine.
Building your Tolerance
Having a cold bath, as opposed to an ice bath, can also help to build your tolerance.
All in all, an ice bath, or cold water bath is the best way for you to ensure maximum results from your recovery.
Why not see if you could create your own ice bath today?
Chest freezer ice bath tubs are very common, so are hot tub ice bath DIY conversions. Checkout out the The Ultimate Chest Freezer Cold Plunge DIY Guide – e-Book
Urban Ice Baths
If the DIY route is not for you check out our range of Ice Baths.