Ice Baths

Scientifically, I don't believe there is currently any support for them.  Water temps of 12-15C seem to be the general rule for ~10-20min.

I've used them in the past and (after the initial shock) generally enjoy them with some hot tea and a snack.  Though, it was probably the warm shower afterwards that I enjoyed most. 

I rarely do them anymore because I often don't have the time and I really can't tell the difference a day or two later whether I took one or not.

I sware by ICE BATHS.  It is the most important tool in my Marathon Training.  And they allow me to walk like a normal human being the day after a 20-miler.

Here's some scientific explanations.  http://www.runnersworld.com/article/0,7120,s6-241-285--12810-0,00.html

Here's another article: http://www.runningtimes.com/Article.aspx?ArticleID=8731&PageNum=&CategoryID=

As someone who is supposedly a scientist, I'm not sure I want to endorse Runner's World and Running TImes as 'scientific' publications, but that's another story...

Anyway, as with so many other cases, the 'scientific' evidence is mixed.  I'm sorry but I don't have time to look up references right now -- earlier posts on this site will have some. Google Scholar will produce others.

One line of thought that is gaining some currency is that while ice baths may reduce DOMS (delayed onset, muscular soreness), they may also reduce adaptations due to training. I.e., the soreness (inflammation) goes along with the body's self-repair. There are some studies to support this idea, but I think that the jury is still VERY much out.

Other studies indicate that temps don't need to be frigid -- 50 degrees or so is supposedly OK.

For me? I like them. I think they feel good. I have one after almost every long run, but not otherwise. I think that it reduces recovery time without many if any negative side effects. That's just my opinion and personal experience -- no science.

Only tried a couple of times and it seemed to help a lot. I just don't have the time and I tend to discount the pain later so its hard to get motivated to get in.

I read in Men's Health that in the shower you can alternate 30 seconds of hot and with 30 seconds of cold several times to reduce soreness. Probably doesn't help the joints though.

I do a "modified ice bath", only on hot days.

After running in some above 80 °F weather, I would soak my legs in a tub of cold tap water.  I think that temperature contrast is enough for the purpose.  Take a warm shower and feel good afterward. 

They are the best thing for your legs-- quads and down.  Make sure you get your Knees in there.

Scientifically there is no point to get in full body, only to test yourself and capability of standing the cold.  Usually you should wait until most blood returns before you start to move.  Allows for the most  out of recovery per ice bath.  Also its better if you can keep the water moving, feelse much colder.  You can buy neoprene toe covers if your toes hurt to much before they go numb.  These work for me before other people on my track team told me i was ***** for using them.  So now I don't.  Over all I think that they work wonders but should only be used for the hardest workouts so that you feel the big recovery.  And I think my legs feel great when I get out of the bath.

My physio (physio for a top rugby team) told me the same. I've done it after runs of 2 hours and really noticed a difference.

Gerrard

another n=1

It seems that they suck all the stiffness out of my legs.  I feel it most the day after when I go for another run and my legs feel fresher and not as stiff.

FWIW I never add ice...Just cold tap water and it works just as well.  I find that nothing is quite as relaxing as drinking a cup of hot tea/chocolate while soaking in a cold bath after a run.

One tip for the guys:  Soak a wash cloth in almost-as-hot-as-you-can-stand water and use it to cover up 'down there'.  It doesn't stop the shrinkage, but does make it more comfortable.

It may help the sore muscles after a long run and help out the next day

But.....

Have you ever heard of "shrinkage"?......

Not for me,
a couple of ice packs on the knees and a little vitamin "I"buprophen for the bad days

No first hand experience here, but my husband swears by ice baths and does them regularly when training for a long race.  He usually fills the tub just enough to cover his legs and then adds the ice.  He'll sit in there for about 10 minutes.  And, I can confirm that there is shrinkage.........

I'll fill him in on the hot washcloth tip above! 

My gym has a chill pool that cools the water to 54°F. It's big enough for a dozen people and chest deep. It gets a lot of use.

And the shrinkage is not permanent.

This is what I recall from reading in the past:

after a hard run, you have various metabolic waste products built up in your tissues.  When you ice, you decrease the inflammation and slow the continuing metabolic activity.  Reducing the inflammation and constricting vessels forces the accumulated crap out into the main blood stream to be filtered out.  Once you get out of the bath and your muscles warm up, the tissues is free to receive lots of fresh blood as the vessels dilate.

again, i'm going off of ancient memory, so don't flame me too badly.  I do know that elevating your legs after a run helps 'drain' them as well, and feels really good, but not as good as an ice bath.