Cold Therapy and Recovery: Do Ice Baths Really Work for Runners?

Ice baths have long been a popular recovery tool for runners, claiming to reduce muscle soreness and speed up recovery. While they can provide short-term relief and a psychological boost, their actual physiological benefits are modest. Research shows they may reduce delayed onset muscle soreness (DOMS) temporarily but could hinder long-term adaptation by suppressing inflammation—a key part of recovery. Ice baths are most useful after races or intense training weeks when quick recovery is crucial but less beneficial after strength-based workouts. Alternatives like active recovery, compression therapy, heat therapy, and prioritizing sleep and nutrition offer effective, less uncomfortable options. Ice baths are a tool—not a necessity—best used strategically based on individual goals and preferences.