While this is great for a budget buy, it’s not going to provide as much comfort or last as long as some of the more expensive products on our list.

As a professional marathoner who’s tried it out myself, I can verify that Ice Barrel gets the job done. But is it worth the price tag or is it overkill, just another expensive training tool that you can easily get by without? Cold therapy has been shown to reduce depression, anxiety, and stress as well as improving mood and general brain function(Galliera et al., 2013; Hayashi et al., 1997; Jungmann et al., 2018; Kinoshita et al., 2006; Lange et al., 2008; Metzger et al., 2000; Misiak & Kiejna, 2012; Polizzi, 2019; Rymaszewska et al., 2020). Rowsell, G. J., Coutts, A. J., Reaburn, P., & Hill-Haas, S. (2011). Effect of post-match cold-water immersion on subsequent match running performance in junior soccer players during tournament play. Journal of Sports Sciences, 29(1), 1–6. https://doi.org/10.1080/02640414.2010.512640 Until Wim “The Iceman” Hof came around, cold water therapy wasn’t really a thing outside of elite athletics and yearly Polar Bear Plunges. Stanek, A., Romuk, E., Wielkoszyński, T., Bartuś, S., Cieślar, G., & Cholewka, A. (2019). Decreased Lipid Profile and Oxidative Stress in Healthy Subjects Who Underwent Whole-Body Cryotherapy in Closed Cryochamber with Subsequent Kinesiotherapy. https://doi.org/10.1155/2019/7524878There was a sense of relief in my muscles, especially those that had been particularly sore from my run earlier in the day. I could feel the icy water working its magic, constricting the blood vessels and reducing inflammation. With cold water therapy, the heart rate decreases, heart rate variability improves, and overall stress levels can decrease significantly over time. If you’re curious about the benefits of immersing yourself in icy cold water, learn more about the benefits of ice baths for runners and see why the recovery benefits make having your own at-home ice bath solution, even more appealing! Athletic performance and the measure of wellbeing is discussed above as it relates to single-use of cold therapy. Sports psychology is an area that seeks to improve athletic performance by removing mental barriers. Cold-water immersion therapy provides short-term improvements in feelings of wellbeing and the ability to return to competition or the next workout in a better frame of mind (Jansky et al., 1996; L’Hermette et al., 2020; Rowsell et al., 2011; Rymaszewska et al., 2020; Szczepańska-Gieracha et al., 2014). Bieuzen, F., Bleakley, C. M., & Costello, J. T. (2013). Contrast Water Therapy and Exercise Induced Muscle Damage: A Systematic Review and Meta-Analysis. PLoS ONE, 8(4). https://doi.org/10.1371/journal.pone.0062356

Hayashi, N., Ishihara, M., Tanaka, A., Osumi, T., & Yoshida, T. (1997). Face immersion increases vagal activity as assessed by heart rate variability. European Journal of Applied Physiology and Occupational Physiology, 76(5), 394–399. https://doi.org/10.1007/s004210050267 Most plunge pools shouldn’t be used outside in the winter, as their pipes can freeze up. But this product’s ability to heat up, combined with the durable acrylic construction, means it can stay outside all year long. The Hot and Cold Plunge Pro can heat up to 103 degrees and chill to 39 degrees, so you get a hot tub and cold plunge in one. The hot and cold option is a little pricier, Herod, our tester, says. But if you’re already spending thousands of dollars on a tub, the upgrade is a pretty cheap upgrade by comparison. Acute injuries are immediate and tend to be caused by a single traumatic event. They can be severe such as a broken bone but also includes strains, pulls, and other soft tissue injuries. an acute injury can have long-term impacts on fitness, life goals, and feeling of wellbeing. This section of the white paper focuses on exercise-related soft tissue injuries such as exercise induced muscle soreness (EIMS), delayed onset muscle soreness (DOMS), and strains. General science The Ice Barrel’s unique combination of simplicity and efficiency makes it a worthy choice for anyone interested in introducing the power of cold therapy into their daily routine, without breaking the bank (too much). The plastic is insulated, and when it’s paired with the lid and cover, it’s meant to keep your water cold for a few days, depending on the outside temperature. It can hold up to 105 gallons of water, and it’s just under four feet tall and two feet wide, with an opening of just under three feet across. FeaturesBut you no longer need a frozen body of water for a cold plunge. Now, more than ever, there are a ton of at-home cold plunge tubs available to buy — and we’ve taken a bunch to the test. We personally used and researched a number of tubs to narrow down the absolute best cold plunges on the market. Over time, I noticed improvements in my muscle recovery times and a marked decrease in the muscle soreness I usually experienced after intense workouts. Rymaszewska, J., Tulczynski, A., Zagrobelny, Z., Kiejna, A., & Hadrys, T. (2003). Influence of whole body cryotherapy on depressive symptoms – Preliminary report. Acta Neuropsychiatrica, 15(3), 122–128. https://doi.org/10.1034/j.1601-5215.2003.00023.x While cold therapy has been an accepted treatment for acute injuries and post-exercise recovery for over 30 years, new research is showing that cold therapy is safe and effective for chronic diseases.

Rivera, J., María, ·, Tercero, J., Javier, ·, Salas, S., Gimeno, J. H., & Alejo, S. (2018). The effect of cryotherapy on fibromyalgia: a randomised clinical trial carried out in a cryosauna cabin. Rheumatology International, 38(38), 2243–2250. https://doi.org/10.1007/s00296-018-4176-0 APA. (2020). What Is Depression? https://www.psychiatry.org/patients-families/depression/what-is-depression My first plunge lasted about 5 minutes, and have since been steadily increasing that number to improve my resilience. Kinoshita, T., Nagata, S., Baba, R., Kohmoto, T., & Iwagaki, S. (2006). Cold-Water Face Immersion Per Se Elicits Cardiac Parasympathetic Activity. Circulation Journal, 70(6), 773–776. https://doi.org/10.1253/circj.70.773 Galliera, E., Dogliotti, G., Melegati, G., Corsi Romanelli, M. M., Cabitza, P., & Banfi, G. (2013). Bone remodelling biomarkers after whole body cryotherapy (WBC) in elite rugby players. Injury, 44(8), 1117–1121. https://doi.org/10.1016/j.injury.2012.08.057The recommended temperature for an ice bath is 40-55F, and the barrel can keep water cold for up to 3 days depending on the external air temperature.

Hirvonen, H., Kautiainen, H., Moilanen, E., Mikkelsson, M., & Leirisalo-Repo, M. (2017). The effect of cryotherapy on total antioxidative capacity in patients with active seropositive rheumatoid arthritis. Rheumatology International, 37(9), 1481–1487. https://doi.org/10.1007/s00296-017-3771-9 This inflatable plunge is just over six feet long, so even taller athletes (up to 6’8”) can comfortably submerge their bodies. This option even doubles as a cold plunge and hot tub, cooling to 37.5 degrees or heating to 104 degrees. Plus, you get plenty of high-tech capabilities, including a mobile app, so you can control your plunge from anywhere. In recent years a wave of innovative new home ice bath options have become available, and the Ice Barrel, which – you guessed it – resembles a barrel, is one of the most popular due to how easy it is to use, how little space it takes up, and its competitive price point when compared to other at-home cold plunges on the market. I also have the Maintenance Kit that helps me keep the water and barrel clean. The kit includes the following: Let’s see if it lives up to its name and is a worthy recovery tool for runners and other athletes looking to recover faster after a run and improve their overall health, including increasing Heart Rate variability (that’s a good thing).Bleakley, C. M., & Davison, G. W. (2010). What is the biochemical and physiological rationale for using cold-water immersion in sports recovery? A systematic review. British journal of sports medicine, 44(3), 179–187. https://doi.org/10.1136/bjsm.2009.065565 There are two types of cold plunge tubs; self-cooling and externally cooled. The self-cooling tubs come with a chiller that makes the water cold and often cleans it too. Externally cooled tubs are heavily insulated and meant to stay cold once you add ice or cold water to them. They also don’t require electricity to function like self-cooled tubs do and are usually less expensive. Are ice baths good for you? Cold plunges and ice baths have been around for years in different varieties. They’ve been used in ancient rituals but more recently, the focus is athletic recovery. The cold plunge process has been shown to benefit mood, immunity, recovery, and weight loss. 1. Mood Enhancement and Mental Clarity