Ice baths

I have yet to read any hard core evidence on how cold and how long is best or when to do them.  I have read and heard all about the theory behind them, but I have not seen any hard core evidence that it actually works.  With all this in mind I have read about the science and theory behind them and it makes since.  Basically the idea is, getting the heat out of your muscles, helps them go from workout mode to repair mode faster.  Someone explained it to me making the comparison that meet still cooks even when you take it off the grill, your muscles are still cooking even though you stopped running, meaning there is still swelling developing and they are still creating lactic acid ect.  The idea is stop your muscles from cooking (working out).  So with that said the science says that even just cool water will help, colder water may work better.   But, there are studies stating that too much cold for too long does more harm than good.  The old rule of thumb, don’t ice for longer than 20-25 min, and as I understand it with ice baths because it is your whole body (rather than a specific spot) you want to drop that to 10-15 min, possible a little longer depending on how cold the water is.  As for me I do it only after long runs.  I put a big pot full of ice and the water as cold as it will go and I sit in it for about 15 min.  Does it work?  I can’t prove it but I think so, I feel better after doing it and that is all that matters.  I say just play with is and find what works for you.  I know some people that just take a dip in a cold pool rather than the whole ice bath.  Then there are also those that have more ice then water in there tubs.  Good Luck.