<P> In sports therapy, an ice bath, or sometimes cold - water immersion or cold therapy, is a training regimen usually following a period of intense exercise in which a substantial part of a human body is immersed in a bath of ice or ice - water for a limited duration . While it is becoming increasingly popular and accepted among athletes in a variety of sports, the method is controversial, with a risk of hypothermia, with the possibility of shock leading to sudden death . Many athletes have used cold water immersion after an intense exercise workout in the belief that it speeds up bodily recovery; however, the internal physical processes are not well understood and remain elusive . Generally research into the health effects of cold water immersion as part of an athletic training regimen is inconclusive, with some studies suggesting a mild benefit such as reducing muscle damage and discomfort and alleviating delayed onset muscle soreness, with other studies suggesting that cold water immersion may slow muscle growth and interfere with an overall training regimen . </P> <P> It is done by standing or sitting in a bucket or bath of icy water . One writer advised: "don't overdo it ." Wearing rubberized "dive booties" on the feet (to protect toes) as well as rubber briefs to warm the midsection have been recommended . Champion weightlifter Karyn Marshall, who won the world women's weightlifting championship in 1987, described what it was like to take an ice bath after a day of competition at the CrossFit Games in 2011 in Los Angeles: </P> <P> The first day I went in for twelve minutes, and the second day for fifteen minutes . They kept adding ice to keep the temperature at around 55 degrees (Fahrenheit)... The hardest part was the first two minutes . Others who do it often told me to just hang in for two minutes and then it would be easier . After two minutes I was numb . Afterwards I was shivering for two hours in the hot California sun with a warm up jacket on . </P>

What are the benefits of a ice bath