THE JUMP INTO THE COLD WATER

M05 Ice bathing

Jumping into the cold water – why ice bathing
is actually super healthy and why the
Cold therapy is now regularly used in
nerve complaints. Also: List
with all Kneipp facilities in Germany.

Hey, how could it be otherwise: We at Kalter Bruder© love it cold, at least once after the sauna or before going to bed. Admittedly, we are not yet among the hard-boiled ones who can stand in a frozen lake for minutes, but what hasn't happened yet can still happen - as our mother always said.

The fact is: cold calms the nerves, reduces the transmission of pain and is therefore a serious therapy for people with polyneuropathy, MS or RLS. Athletes also benefit from regular jumps into the ice bucket, as harmful substances such as lactic acid etc. are removed from the muscles much more quickly, thus promoting their regeneration.

Did you know? Ice bathing is in some countries
National sport!

While in Finland, taking a sauna and then taking an ice bath is almost part of national culture, the Japanese do something similar with a special winter tradition. In Russia, however, jumping into cold water is part of the Orthodox Epiphany ritual. Interestingly, statistics show that in countries with such a tradition, fewer people suffer from chronic inflammation and stress-related illnesses.

Ice bathing and cold therapy – The healing power of
cold

Ever since Kneipp bathed in the ice-cold Danube to cure his tuberculosis, the topic has become an integral part of alternative medicine, but rightly so? When you jump into ice-cold water, a lot happens in your body. The cold causes an immediate constriction of the blood vessels, which directs the blood flow to the internal organs. Your body thus protects the vital organs from the cold shock. At the same time, endorphins and noradrenaline are released, which ensure a euphoric feeling and increased alertness.

Why is this good for the nerves?

For people with polyneuropathy, MS or RLS, cold can work wonders. Studies have shown that regular exposure to cold reduces pain transmission in the nerves and reduces inflammation. A study by the University of Oulu in Finland (2020) with 50 subjects showed that regular ice baths can significantly relieve the symptoms of polyneuropathy. Participants reported less pain and a generally better sense of well-being after just four weeks.

Nerves and cold: Cold causes nerve cells to become less sensitive to stimuli. When you enter cold water, the blood vessels in the peripheral nerves constrict, reducing the transmission of pain. In addition, the cold helps to inhibit the production of pro-inflammatory enzymes, which reduces inflammation and associated pain.

Polyneuropathy and RLS: Ice baths can provide relief, especially for polyneuropathy, where the nerve endings in the limbs are damaged. For RLS patients, a cold wading pool before bed has been shown to reduce symptoms. The cold calms the overactive nerves and helps reduce the uncontrolled movements of the legs, leading to a better night's sleep.

Note: What you should consider when ice bathing

Although ice bathing offers many benefits, caution is advised. Start slowly and increase the duration of cold exposure gradually. People with cardiovascular problems or high blood pressure should definitely consult their doctor before ice bathing. Avoid going into cold water alone and make sure to warm up thoroughly afterwards. A good tip is to get your extremities used to the cold first. Start with your hands and feet before immersing your whole body in the cold water. This will prevent sudden cold shock and help you control the cold better.

Scientific studies on cold therapy

In addition to the studies already mentioned, there is a lot of other research that proves the benefits of cold therapy. A study from the University of Cambridge (2018) examined the effects of cold on the immune system and found that regular ice baths can increase the number of white blood cells and thus the immune system. Another study from the University of Virginia (2016) showed that exposure to cold promotes the production of brown fat tissue, which helps burn calories and can therefore also support weight loss.

Influence on life expectancy

A long-term study by the University of Tromsø in Norway (2019) examined the effects of cold exposure on life expectancy over 20 years. The results were astonishing: participants who regularly practiced ice bathing showed a significantly lower mortality rate and a lower risk of cardiovascular disease. The researchers attributed this to the improved cardiovascular functions and the strengthened immune system through regular exposure to cold.

Practical tips for using cold therapy

1. Start slowly: Start with short cold applications, such as cold showers, before entering the ice bath.
2. Do not swim alone: ​​For safety reasons, you should never go into cold water alone.
3. Warming up: After ice bathing, it is important to warm up thoroughly to avoid hypothermia.
4. Regularity: For best results, you should take ice baths regularly, ideally several times a week.
5. Breathing technique: Use breathing exercises to prepare for ice bathing and to stay calm during it.
6. Extremities first: First get your hands and feet used to the cold before immersing your whole body to avoid sudden cold shock.

Conclusion: What you can take away for yourself

Ice bathing can be a real game changer for your health. It strengthens the immune system, relieves nerve pain and helps with recovery after exercise. With the right precautions and a step-by-step approach, you too can benefit from the numerous advantages of cold therapy. And who knows, you might soon be one of the hardy ice bathers who can endure minutes in the icy water. Try it out and experience the healing power of the cold!

Unevenly distributed: The South with significantly more
Wading pool

So that you can get started right away, we have put together a list of the number of Kneipp facilities in each federal state. You can find out where the nearest treading pool is near you here .