Cold Therapy and Ice Baths: Courage or Science

The ice bath has become an integral part of football culture. Immersing in 10-15°C water for 10-15 minutes after a game is a constant habit for many professional footballers. Cristiano Ronaldo has a special cryotherapy chamber at home. Erling Haaland regularly shares photos of ice baths on social media.

Scientifically, cold therapy reduces inflammation, decreases muscle swelling, and dulls the sensation of pain. However, some researchers note that in the long term, cold therapy may slow down muscle growth. Therefore, it is recommended to use it after a game rather than after training.

In Uzbekistan, ice baths are not yet widespread, but they can be prepared at home — simply adding cold water and ice to a bathtub is enough. For beginners, starting with 5 minutes at 15°C is recommended. The temperature can be gradually lowered and the time increased. This is a very simple and effective recovery method.