Cold Plunging for Chronic Pain Relief: A Powerful Tool for Healing at Bull City Soles
- Julie Marciniak
- Sep 20, 2024
- 5 min read
Updated: Jul 6
If you've been struggling with chronic pain, finding relief can feel like a never-ending journey. At Bull City Soles, we're constantly exploring effective and natural solutions to help you feel better. One of the newest therapies we offer is the cold plunge or cold immersion—whether as a standalone treatment or a complement to sauna or bodywork.
This simple yet powerful therapy may significantly reduce pain and inflammation while improving overall well-being.
Cold plunging involves immersing your body in cold water, typically between 39°F and 55°F, for a short period of time. The rapid drop in temperature has profound effects on the body. Although it's an ancient practice, cold plunging has recently gained popularity for its ability to aid recovery, sharpen mental clarity, and even elevate mood.
The Benefits of Cold Plunging
Cold plunging offers a natural, non-invasive solution for those seeking relief from chronic pain and restoring mobility. It's benefits:
Pain Relief
Cold water constricts blood vessels, reducing inflammation in painful or swollen areas. This helps break the pain cycle and accelerate healing. This effect may be beneficial for conditions like arthritis, joint pain, or injuries, providing both immediate and lasting relief.
Improved Circulation
As your body reacts to the cold, blood is pushed toward your vital organs. Once you exit the plunge, your body floods your muscles with fresh oxygen and nutrients, enhancing recovery and reducing stiffness.
Reduced Muscle Soreness
Cold plunging is well-known among athletes for post-workout recovery, but its benefits extend to anyone dealing with muscle soreness or fatigue. Cold water helps flush out lactic acid and other metabolic waste, speeding up muscle recovery.
Boosted Mood & Mental Clarity
Cold plunging benefits your body and has profound effects on your mind. The cold triggers the release of endorphins and increases dopamine levels, leaving you energized, clear-headed, and more resilient to stress and anxiety.
Sleep Improvement
One of the most surprising benefits of cold plunging that individuals notice is its potential to improve sleep quality. Cold plunges may aid sleep partly by activating the parasympathetic "rest and digest" response. Activating and releasing parasympathetic hormones that cause your body to be calm and relaxed may prepare you for a much deeper sleep into the night. However, avoiding cold plunges too close to bedtime is essential, as the immediate post-plunge energy boost might make it harder to fall asleep at first.
Client Testimonial
"I've been struggling with joint and muscle issues for years, and it was affecting my sleep and my ability to sit comfortably for long periods. I'm not a fan of the cold, but after consulting with Julie, I gave the sauna and cold plunge a try. She was right—my body feels more relaxed, and the pain has decreased." — Sabrina
Navigating Your First Cold Plunge
Commit to Yourself
One key step in starting cold plunging is setting a goal to do it regularly. Bull City Soles offers a 12 or 20-package to help you get started. By repeating the task over time, your brain starts to make it a habit, which is how we build healthy routines. Committing to regular cold plunging can significantly enhance the effectiveness of the therapy.
Pick a Time of Day. Find a time that works best for you. Some people prefer cold plunging in the morning as a refreshing wake-up, while others like it midday for a reset. Be aware that cold plunging can be stimulating, so it's best to avoid it too close to bedtime.
Set the Right Temperature If you're new to cold exposure, start with a water temperature of around 55-60°F, which is cool enough to offer benefits but not so cold that it's overwhelming. This manageable starting temperature can help you ease into the practice and feel more comfortable with the idea of cold plunging.
Enter on the Exhale. Before stepping into the cold plunge, take a few deep breaths to calm your mind. As you exhale slowly, step into the water and submerge yourself. This focused breathing will help you stay calm as your body adjusts to the cold.
Focus on Your Breathing. Instead of counting seconds, focus on your breath. Take 10-30 slow, mindful breaths to help your body relax, connect with your body, and manage the initial shock of the cold while creating a sense of calm and resilience.
Dress appropriately. Wear a swimsuit for your plunge, and you may also want to bring a towel and warm, loose clothes to bundle up in afterward, as your body temperature will drop significantly during the plunge.
Men & Women React Differently To Cold Plunging
It's important to note that men and women often react differently to cold temperatures due to variations in size, physiology, and how the body generates heat (thermogenesis). These differences can influence how individuals experience cold plunging.
Body Size and Thermogenesis
Women tend to have a smaller volume-to-mass ratio than men, meaning they have less muscle mass and more fat. This difference impacts thermogenesis, the process by which the body generates heat. Men, with typically more muscle mass, produce heat more efficiently, while women rely more on vasoconstriction (narrowing of blood vessels) and the breakdown of glucose and fat to preserve heat.
Core Temperature Variations
On average, a woman's core temperature is about 0.72°F (0.4°C) higher than a man's. However, a woman's core temperature can fluctuate by as much as 1.8°F(1°C) during her menstrual cycle, affecting how her body responds to cold plunging. Women's hands also tend to be about 7°F (3.8°C) colder than men's, meaning they may feel the cold more acutely in their extremities during a plunge.
Fat Distribution and Heat Retention
Women generally have higher amounts of brown and white fat compared to men. Brown fat helps produce heat, while white fat insulates and retains heat. This difference in fat composition helps women compensate for heat loss in ways that differ from men. However, women may still experience earlier muscle shivering due to their smaller volume-to-mass ratio.
Considerations During Menstruation
Cold plunging during menstruation may place additional stress on the body. Given that a woman's core temperature varies during her cycle and heat retention is already challenged, it might be wise to avoid cold plunging to prevent extra strain on the body.
Read more about Why Women need a different Approach to Cold Plunging here
Cautions & Considerations
While cold plunging offers significant benefits, it's not suitable for everyone. If you have any heart conditions, circulation issues, or other health concerns, it's essential to consult with your doctor before trying cold therapy. Cold exposure can stress the heart, so safety should always be a priority.
Why Choose Bull City Soles for Cold Plunging?
We specialize in holistic therapies designed to heal your body from the inside out. Our cold plunging sessions are conducted in a safe, comfortable environment, ensuring you can focus entirely on your recovery. You can also enhance your session by combining your cold plunge with an Ashiatsu deep tissue massage or a relaxing session in our infrared sauna, deepening your wellness experience.
We offer personalized guidance to ensure you get the most out of your therapy. If you're new to cold plunging or have questions about its benefits, we'll walk you through every step to ensure you feel comfortable and confident.
Book Your Cold Plunge Session Today
Ready to experience the benefits of cold plunging for yourself? Whether you're dealing with chronic pain, muscle soreness, or simply seeking a mood boost, cold plunging can be a healing addition to your self-care routine. At Bull City Soles, we believe in offering therapies that are both restorative and transformative, helping you feel your best from the inside out. For a deeper dive into the science behind cold exposure and its benefits, you can check out Dr. Andrew Huberman's comprehensive guide on cold exposure here.
Book a cold plunge session today via our BOOK NOW link above and discover how this powerful therapy can help alleviate pain and revitalize your body.
