Disclaimer: Please note that I am NOT a healthcare professional, and this post should not be interpreted as medical advice or a substitute for professional medical consultation. Always consult with a qualified healthcare provider before starting any new treatment or therapy, especially if you have underlying health conditions or concerns. The information shared in this blog post is based on my personal experiences and observations.

This isn't my usual post on gardening or food, but beyond those interests, I’ve always been passionate about wellness and fitness. I’d like to share how I’ve added ice baths to my wellness routine and the benefits I've experienced.

In recent years, cold plunging—immersing oneself in cold water—has gained traction as a wellness practice. This practice, which can range from a quick dip in an ice bath to a session in a cryotherapy chamber, is not just a trend but a potentially transformative approach to improving health. For those struggling with conditions like plantar fasciitis and joint pain, cold plunging might offer some surprising benefits. Let’s dive into how this frosty ritual can make a difference.

Understanding Cold Plunging

Cold plunging involves immersing your body in cold water, typically around 50-59°F (10-15°C), for a short period, usually ranging from a few seconds to a few minutes. This practice has roots in various cultures and traditions, including the Finnish sauna and cold dip routine, and has been popularized by wellness advocates and athletes for its potential benefits.

My Personal Journey with Cold Plunging

I began incorporating cold plunges into my routine about two months ago, as a means to alleviate joint pain related to perimenopause, manage inflammation, and address plantar fasciitis in my right foot. Over the past few years, dealing with these persistent issues has been incredibly frustrating, especially when it feels like you’re doing everything possible without seeing relief. Of all the things affecting me the most is debilitating foot pain, which started after a fall I had at work. I have tried many things, but I found that adding the cold plunges to my routine, help my foot tremendously.

For my cold plunges, I’ve been using the IcePod Company’s ice bath pod. This ice bath system is designed to provide a controlled and consistent cold water immersion experience. The IcePod (with the chiller unit, as pictured below, and the setup I have), is designed with adjustable temperature settings, allowing you to easily customize the water temperature. Its built-in filtration system ensures clean and clear water— because nobody wants to plunge into cloudy water.

Overall, my experience with cold plunging has been a game changer.

Potential Benefits for Plantar Fasciitis

1. Reduces Inflammation. Plantar fasciitis, a common cause of heel pain, often involves inflammation of the plantar fascia, the band of tissue running across the bottom of your foot. Cold water immersion can help to reduce this inflammation. The cold constricts blood vessels, which can decrease the swelling and pain associated with plantar fasciitis. Regular cold plunging may help manage flare-ups and alleviate discomfort [1][4].

2. Eases Pain. Cold therapy is known for its analgesic properties. The cold numbs the area, which can provide temporary pain relief. While this isn’t a cure, it can offer significant relief from the sharp, stabbing pain that often accompanies plantar fasciitis, allowing for better mobility and less discomfort during daily activities [2][5].

3. Accelerates Recovery. For those undergoing physical therapy or other treatments for plantar fasciitis, cold plunging can complement these efforts. By reducing inflammation and easing pain, cold plunging can potentially accelerate the recovery process, making other therapeutic interventions more effective [3][5].

Potential Benefits for Joint Pain

1. Decreases Joint Inflammation. Joint pain, whether from arthritis or injury, is frequently accompanied by inflammation. Cold plunging helps to constrict blood vessels, thereby reducing swelling in the affected joints. This can be particularly beneficial for individuals dealing with chronic joint pain or recovering from a recent joint injury [1][4].

2. Improves Circulation. After the initial cold exposure, when you exit the cold plunge, your body experiences a rebound effect with increased blood flow to the extremities. This enhanced circulation helps to flush out metabolic waste products from the joints and can aid in the delivery of nutrients needed for joint repair [2][3].

3. Enhances Mobility. By reducing inflammation and easing pain, cold plunging can improve joint mobility. For those with conditions like arthritis, where stiffness can be a significant issue, the temporary relief from cold plunging can help maintain or even improve range of motion [4][5].

Potential Risks of Cold Plunging [6].

With any new treatment or practice, consulting with your physician before you start, is essential, since there are always risks associated with it.

• Cold shock: Sudden cold-water immersion in temperatures less than 50 to 60°F can cause the body to enter into a state of “shock,” which can lead to involuntary gasping, rapid breathing, heart rate and blood pressure spikes and impaired cognitive function, such as clouded thinking and decision-making.

• Physical incapacitation: Another risk is the loss of muscular control, which can worsen the longer someone is immersed in cold water, and potentially lead to drowning. Symptoms include feeling weak or exhausted and being unable to control the fingers, hands, arms or legs.

• Hypothermia: After one to three minutes of immersion in water with temperatures below 70°F, body temperature continues to drop, increasing the risk of hypothermia, which can begin at a core body temperature of 95°F.

How to Incorporate Cold Plunging

1. Start Slowly. If you're new to cold plunging, it’s essential to start slowly. Begin with shorter durations (e.g., 30 seconds) and gradually increase as your body becomes accustomed to the cold. Always listen to your body and avoid overexposure, which can lead to adverse effects [1]. Right now, I am up to 4 minutes in a 49°F.

2. Recommended temperature and length of exposure. Research suggests that the ideal temperature range for a cold plunge is between 50-60°F. However, it all depends on tolerance. As for time, aim for no more than 10 to 15 minutes, especially if you are starting.

3. Combine with Other Therapies. Cold plunging can be most effective when combined with other treatments, such as physical therapy, stretching, and proper footwear for plantar fasciitis. For joint pain, ensure you’re also engaging in exercises that strengthen and support the joints [2][3].

4. Safety First. Ensure you’re in good health before starting cold plunging, especially if you have cardiovascular conditions or are pregnant. It’s always wise to consult with a healthcare provider to ensure cold plunging is a safe practice for you [4].

Cold plunging is a potentially powerful tool for managing conditions like plantar fasciitis and joint pain. By reducing inflammation, easing pain, and enhancing circulation, cold plunging can offer significant relief and complement other therapeutic practices. My own experience has shown me just how transformative this practice can be, especially when other methods seem ineffective. If you're struggling with chronic pain or inflammation, it might be worth giving this icy practice a try—just remember to ease in gradually and consult with your healthcare provider to ensure it’s right for you.

Bibliography

1. Halson, S. L. (2014). Recovery Techniques: Cold Water Immersion. In Recovery for Performance in Sport (pp. 97-114). Routledge.

2. Yoon, J., & Lee, J. (2017). "The Effect of Cold Water Immersion on Recovery Following Exercise: A Systematic Review." Journal of Sports Science & Medicine, 16(2), 202-214.

3. Bleakley, C. M., & Davison, G. W. (2010). "What is the Role of Cold Water Immersion in Recovery from Exercise?" International Journal of Sports Medicine, 31(8), 609-615.

4. Ho, C. Y., & Wong, J. M. (2016). "Effects of Cryotherapy on Acute and Chronic Pain: A Review." Clinical Journal of Pain, 32(9), 780-788.

5. Caldwell, J., & Frobell, R. B. (2019). "Cold Water Immersion for Pain Relief in Patients with Plantar Fasciitis: A Pilot Study." Foot & Ankle International, 40(3), 299-305.

6. Carley Prendergast (2024). “Cold Plunges: Health Benefits, Risks And More.” Forbes Magazine.

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Mondays - Hearth & Soul Community, You Are The Star, In A Vase on Monday, Love Your Creativity Link-Party // Tuesdays- Nature Notes // Wednesdays- Wonderful Wednesday Blog Hop, Homestead Blog Hop, Happiness is Homemadem/ // Thursdays- Full Plate Thursday, Thursday Favorite Things // Fridays- Farmhouse Fridays, Five Minute Friday Crazy Little Lovebirds //