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How to Take a Post-Run Ice Bath


Updated May 23, 2014

Dylan Ellis

For recovery after a long run, tough workout or race, nothing beats an ice bath. Soaking in a tub filled with water and ice will help reduce inflammation of tissues and joints, relieve soreness, and speed up your recovery. Here's how to take an ice bath.

  1. Fill your bathtub with cold water, and slowly get in. Let your body adjust to the temperature. (Note: If anyone else is home, you may want to warn them that they may hear some screaming coming from the bathroom. Let them know that you're fine -- just cold!)

    If you really don't like the cold, it's fine to go in the tub wearing running tights or sweatpants and a sweatshirt or towel (wrapped around your upper body). You'll still get the same benefits.

    Some runners also like to sip hot chocolate, tea, or coffee as they're soaking.

  2. Dump one 5-pound bag of ice (or a few trays of ice) into the tub. If you can tolerate that, dump another 5-pound bag of ice in the tub. (Again, the warning to family members or roommates is helpful for this part.)

  3. Stay in the tub for 10 minutes. If you feel numbness, get out sooner.

What You Need:

  • Tub
  • Cold water
  • Two 5-pound bags of ice
Related Video
How to Ice a Running Injury
How to Treat Shin Splints

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