What duration of time is recommended to immerse in cold/ice water?

The recommended duration of immersion in cold or ice water is typically between 10 to 15 minutes. This time frame is considered effective for therapeutic benefits such as reducing inflammation, decreasing muscle soreness, and managing acute injuries. Immersion for this duration allows for optimal cooling of the tissues without risking excessive exposure, which could lead to adverse effects like frostbite or hypothermia.

This recommended time balances effectively reducing recovery time and managing pain while also avoiding potential harm from prolonged exposure to cold temperatures. Beyond 15 minutes, the risk of negative side effects may increase, as tissues can become overly cold or damage may occur. Hence, immersing for 10 to 15 minutes is widely accepted as a safe and impactful time frame in athletic training practices.