What are the risks and possible side effects on Cold Plunge ?

Cold Plunge is happy to be rumored by the fact that it has many positive aspects and that is also true. The advantages of Cold Plunge for body and mind are scientifically proven and incredibly complex. Nevertheless, there are also some risks that can be minimized if you know them and can assess themselves accordingly. And if you don't behave like the Viking colleague below in the video 🙂

Cold Plunge is the safest in the group

Especially when you are a beginner, you are better protected in a group with experienced cold plunger n and can avoid unnecessary errors. You can learn from the experiences of others and if something should happen, then the help is not far. In addition, it is simply more fun in the group!

But now to the risks. We have divided into two categories - frequent risks and rare risks. The frequent people usually occur more often, but are not as serious as the more rare.

Common risks in Cold Plunge

Human

cooling is also referred to as "hypothermia" and occurs when the body temperature of a person falls below 35 degrees Celsius. This is probably less a mistake for beginners, but rather for advanced those who overestimate themselves and stay in the ice water for too long or want to break any records. Since there is already a hypothermic in the ice pool, you should out if you start to tremble or if you feel severe pain, for example in the fingertips or feet. A slow warming up is important.

Light frostbite

Frezling is damage to the skin and, in extreme cases, also in the tissue below, which are caused by extreme cold. In the case of too long cold exposure (see hypothermic), permanent damage can also occur. The frostbite is expressed by pain, deafness, tingling or burning. Bubbles or wounds can also arise, see picture below that is reminiscent of a sunburn. Especially when hands and feet, these are often noticeable, since the blood is pumped into the middle of the body during Cold Plunge and extremities are less supplied with. Here, too, slow heating A and O is for good recovery.

Skin irritation

Skin irritation from cold is a common reaction to cold exposure and can cause a variety of symptoms. The most common symptoms of skin irritation from cold are reddening, pain, itching, burning and numbness. These symptoms can occur if the skin is exposed to cold temperatures for a long time or if the skin is converted too quickly by warm to cold weather. This can also result in frostbite.

Frostbite are painful, red, itchy or burning lesions that occur on the skin when it is exposed to cold temperatures for a long time. They also usually appear on hands, feet, ears and nose.

Further skin irritation can be triggered refrigeration It is an allergic reaction to cold that leads to an itchy and burning rash. Coldingikaria can also lead to swelling and hives. This usually subsides completely within a few days.

Headache

Immersing in very cold water, as is the case with Cold Plunge , can also trigger a headache. The exact reason for this is not always known, but it is assumed that the changes in the blood flow in the brain are caused due to the cold. Another possibility is that it is caused by the contraction of the blood vessels in the head and neck muscles. Headache after the Cold Plunge can also be caused by the associated stress and tension. However, this makes this with increasing experience. The more you put up with the cold, the more your body will adapt to this situation and the less headache you will get. After all, cold exposure even helps against migraines .

Breathing problems

The cold air can irritate the respiratory tract, especially if you get on and breathe in and out. This is the case for breathing exercises in front of the Cold Plunge . This can result in symptoms such as coughing, piercing, feeling of tightness in the chest and shortness of breath.

Hyperventilation can also occur Cold Plunge Hyperventilation arises due to various causes, including fear, stress, physical exertion, high heights, lung or heart problems or other medical conditions. Hyperventilation means that you breathe faster and deeper than it should normally be the case. This can be done in a controlled manner by breathing, for example, such as the Wim-Hof Tummo breathing, which makes it good. But also uncontrollably by triggering a colder reaction in the body that puts you under stress. The natural answer of your body is a snap. Hyperventilation is usually harmless and resolves within seconds or a few minutes.

Fall

Going on slippery ice cream or on smooth stones in streams, rivers and lakes is predestined to cause fall injuries that can range from bruises to broken bones. There are good neoprene shoes that give you more stability. If you find it difficult to get started, choose slight entrances. Most of these are available in lakes, where there are also footbridges with stairs or beaches with flat sloping banks. Rivers and streams are more difficult to access and sometimes have a strong current that the cold plunger n can make it more difficult and overthrow or drift.

exhaustion

Cold Plunge is physically exhausting, especially if it is carried out over a longer period or in very cold water. If the body cools down, there is an increased load on the cardiovascular system in order to maintain the body temperature. This leads to increased energy consumption and, depending on the type, a feeling of exhaustion or tiredness creates. In addition, diving into very cold water creates a shock due to the abrupt change in body temperature. This in turn causes the hormone level of the stress hormone adrenaline to rise, which also consumes energy and contributes to a feeling of exhaustion. Here you can read more about the release of hormones during the cold plunge plunge .

Rare risks in Cold Plunge

R Aynaud syndrome

Raynaud syndrome is a disease that is noticeable by a temporary narrowing of the blood vessels in fingers and toes. This leads to poorer blood circulation in the affected parts of the body and sometimes also with pain. The cause of the Raynaud syndrome is not fully clarified, but it is assumed that the body reacts excessively to cold exposure and the associated stress. In women, the Raynaud syndrome occurs more often than in men

The symptoms of Raynaud syndrome are divided into three stadiums. In the 1st stage, the affected areas become white and also deaf. In the 2nd stage, the skin becomes bluish and pain can occur, but it can be completely painless. In the 3rd stage, the affected areas are supplied with blood again and rosy and the affected parts of the body return to their original color.

Many cold plunger say that this is harmless. One way to avoid the factors that have contributed to triggering is easy to avoid. In the case shown above with the finger, neoprene gloves may also help that minimize the cold exposure of the part of the body.

Heart attack
A heart attack occurs when part of the heart muscle dies due to an inadequate blood flow or lack of oxygen. Typical symptoms of a heart attack are pain or feelings of pressure in the chest that lasts longer than a few minutes. However, pain can also occur in other parts of the body such as arms, shoulders, neck, pine or back, which can also indicate a heart attack. You should reduce this risk as far as possible in front of an ice bath, because it is of course life -threatening a heart attack. If you have concerns or problems in the family, you should be checked thoroughly by the doctor before going to the ice pool. It is advisable to go into the water quickly so that the vessels do not narrow too quickly and still allow a blood flow, but you should never jump into the ice -cold water because the risk of a shock is too high.

Sore muscles

Sore muscles are created by small cracks in the muscle fibers and the associated inflammatory reactions. Immersion in cold water can lead to sore muscles, especially if the person is untrained or does not warm up beforehand. Sore muscles are usually not bad and can be treated with calm, light stretching and gentle massage.

Nausea and vomiting

In rare cases, the Cold Plunge or Cold Plunge can also lead to nausea and vomiting. Here, too, this is probably more of a defense reaction of the body on the strong tension during the cold plunge and occurs rather rare and if then rather at the beginning.

Weakening of the immune system

There is a risk that the Cold Plunge will weaken your immune system, especially if it is carried out too often or if the person already has a weakened immune system. So if you are sick, you shouldn't be in icy cold water, because this additional burden is not beneficial, just as little as it is advisable to do sports during the disease.

In the event of heart problems, high blood pressure or diabetes, consult the doctor beforehand

It is important to note that Cold Plunge is not suitable for everyone and that it should be carried out safely. People who suffer from certain health problems, such as heart problems, high blood pressure or diabetes, should discuss this with their doctor beforehand and, if necessary, refrain from such activities. In addition, the Cold Plunge should never be carried out alone and always under the supervision of experienced persons or lifeguards.