Combining a sauna and ice bath in your recovery routine can offer numerous benefits, including improved circulation, reduced muscle soreness, and enhanced overall well-being. To make the most of these therapies, follow this guide to optimal recovery:
1. Determine Your Goals
- Recovery: If your primary goal is muscle recovery and reducing soreness, alternating between the sauna and ice bath can be highly effective.
- Detoxification: Use the sauna to induce sweating and support detoxification, followed by an ice bath to enhance circulation.
- Mental Resilience: If building mental toughness and stress resilience is your goal, the contrasting sensations of heat and cold can be beneficial.
2. Start with the Sauna
- Duration: Spend 10-30 minutes in the sauna. This duration allows you to sweat and enjoy the heat benefits without overdoing it.
- Temperature: Adjust the sauna temperature to your comfort level, typically between 65-90°C. Ensure you stay hydrated to counteract fluid loss from sweating.
3. Transition to the Ice Bath
- Cooling Down: After exiting the sauna, take a few minutes to cool down at room temperature to allow your body to adjust before entering the ice bath.
- Duration: Spend 1-12 minutes in the ice bath. This brief exposure is sufficient to reduce inflammation and numb pain without risking hypothermia. As a general rule for each degree of temperature you should spend 1 minute in the ice bath e.g if the temperature is set to 3 degrees spend 3 minutes in the ice bath. However if you are too uncomfortable it is recommended to exit.
- Temperature: The ice bath should be around 50-60°F (10-15°C). Ensure the water is cold but not painfully so.
4. Alternate Between Sauna and Ice Bath
- Cycle: Alternate between the sauna and ice bath 2-3 times per session. For example, you might spend 15 minutes in the sauna, 2 minutes in the ice bath, and repeat.
- Listen to Your Body: Pay attention to how your body responds. Adjust the duration and temperature based on comfort and tolerance.
5. End with a Relaxation Period
- Cool Down: After completing your contrast therapy session, allow your body to gradually return to normal temperature. Rest for 5-10 minutes to help your body stabilize.
- Hydrate: Drink plenty of water to rehydrate and support your body’s recovery processes.
6. Frequency
- Regular Use: For optimal benefits, incorporate sauna and ice bath sessions into your routine 2-3 times per week. Adjust frequency based on your recovery needs and overall health.
By following these guidelines, you can effectively use a sauna and ice bath to enhance recovery, support overall wellness, and improve your resilience to physical and mental stress.
References:
- Harvey, T. (2023) Sauna before or after ice bath: Which should I do First?, TH7. Available at: https://th7bodylabs.com.au/sauna-before-or-after-ice-bath-which-should-i-do-first/#:~:text=Generally%2C%20you%20should%20keep%20your,the%20ice%20bath%20is%20optimal. (Accessed: 26 August 2024).
- Sauna and cold plunge therapy: A complete guide (no date) SteamSaunaExperts. Available at: https://www.steamandsaunaexperts.com/blog/sauna-and-cold-plunge (Accessed: 26 August 2024).
