Cold Plunge

Cold Water Hydrotherapy

Cold water hydrotherapy, also known as a cold plunge or cold water immersion, is a therapeutic technique that involves immersing the body in cold water for a short period of time, which can help to reduce inflammation, increase circulation, increase dopamine and promote healing.

Cold plunge therapy has gained increased attention in recent years for its numerous physical and psychological benefits. However, cold plunges aren’t anything new. This form of therapy has been around for centuries.

Benefits

Cold plunge therapy involves immersing the body in cold water for a short period, typically between 2-6 minutes. The primary mechanism behind its benefits lies in the body’s thermoregulatory response to cold exposure. When exposed to cold water, the body activates various physiological responses to maintain its core temperature, leading to a range of therapeutic effects.

What to expect at your session?

Let us guide you through this exhilarating experience that takes a few minutes of your time. Step into our serene sanctuary and fill out a simple waiver. Before entering our Cold Plunge; shower, this is mandatory. We have locker rooms with showers, as well as in the Contrast Therapy room.

Change into your swimsuit and start to calm the body and mind. We find sitting still, eyes closed for a few slow deep breaths with the nose does the trick.

Enter slowly; the water is cold (37 degrees F) and can be quite a shock your 1st time. Shift your focus to your breath and once you regain control of it, you’ll begin to relax.

Don’t force it; if you are shivering uncontrollably simply get out. Most sessions are 30 – 180 seconds. Each session is a 10 minute window, giving you time to plunge and us time to get the Cold Plunge ready for our next session.

Some of the many benefits of Cold Plunge include:

1. Reduces Inflammation: Cold plunge therapy stimulates vasoconstriction, which decreases blood flow to the extremities and reduces inflammation. This constriction helps in alleviating pain, reducing swelling, and accelerating the healing process in various musculoskeletal injuries.
2. Enhances Circulation: Following the initial vasoconstriction, cold water immersion triggers a rebound vasodilation response. This causes an increase in blood flow to the skin and muscles, improving circulation and nutrient delivery. Consequently, this enhanced blood flow promotes tissue repair and aids in muscle recovery post-exercise.
3. Boosts Immune Function: Cold plunge therapy has been shown to increase the production of white blood cells, enhancing the body’s immune response. Cold exposure activates the release of norepinephrine, which can mobilize immune cells, positively affecting overall immune function.
4. Mental Wellbeing: The release of endorphins, known as “feel-good” hormones, during cold water immersion is linked to improved mood and reduced symptoms of depression and anxiety. Cold plunge therapy can help alleviate stress and promote a sense of relaxation.

Practical Considerations:

1. Temperature: A recommended temperature for cold plunge therapy ranges from 33 to 53 degrees Fahrenheit. Although personal tolerance may vary, excessively cold temperatures should be avoided to prevent hypothermia.
2. Duration: The duration of the cold plunge session should be gradually increased over time, starting with shorter durations and slowly building up. Beginners may start with 10 to 30 seconds and gradually extend it up to 3 minutes. It is essential to listen to one’s body and avoid overexertion.
3. Prior Preparation: Some individuals may find gradual adaptation to cold through cold showers or ice packs helpful before attempting cold plunge therapy. Additionally, staying hydrated and avoiding stimulants like caffeine or alcohol prior to a session can enhance the overall experience and reduce potential adverse effects.
4. Safety Measures: Cold plunge therapy should be avoided by individuals with certain medical conditions, such as Raynaud’s disease, cold-induced urticaria, or cardiovascular problems. It is important to consult a healthcare professional before starting cold water immersion if any underlying health concerns exist.

Contraindications

• Cardiovascular issues: People with known heart problems, arrhythmias, or uncontrolled hypertension should avoid cold plunges as the sudden cold exposure can put strain on the heart. 
• Circulatory problems: Individuals with poor circulation, peripheral vascular disease, or Raynaud’s syndrome, where blood vessels constrict excessively in cold temperatures, should not do cold plunges. 
• Nerve damage: Peripheral neuropathy, a condition causing nerve damage in the extremities, can make individuals more sensitive to cold and unsuitable for cold plunges. 
• Cold sensitivity: People with a severe cold allergy or cold urticaria (hives from cold exposure) should not attempt cold plunges. 
• Skin conditions: Open wounds or active skin infections could be aggravated by cold immersion. 
• Pregnancy: While research is limited, pregnant individuals are often advised to consult their healthcare provider before attempting cold plunges. 

Conclusion

Cold plunge therapy, with its numerous physiological and psychological benefits, has gained popularity as a recovery and wellness modality. Understanding the technical aspects, including its mechanism of action, physiological effects, and practical considerations, allows individuals to harness the potential benefits effectively.

Incorporating cold water immersion into a well-rounded health routine can lead to improved well-being, enhanced recovery, and increased resilience. As with any therapeutic intervention, it is crucial to approach cold plunge therapy with caution and seek guidance when necessary.