Cold plunging is all the rage right now. Ice baths are nothing new, but the practice has gained renewed attention of late as a health and wellness hack. While its benefits are still debated, more experts and influencers are extolling the value of a regular cold plunge habit.
So can cold plunging help your golf game? Maybe. First, let’s understand exactly what you’re getting into if you’re contemplating a regular ice-bath routine, then we can talk about its potential benefits for your health and on-course performance. And there are ways to do ice baths wrong, which would have a detrimental effect on your game and your body. So, let’s dive in and explore whether you should, ahem, take the plunge.
Cold Plunging is Hard
Most of the ads and influencer posts you see concerning cold plunging show a physically fit and smiling model sitting calmly in an ice bath, enjoying their soak. Like this guy, demonstrating the fun of cold plunging in an Amazon available pod:
That’s not how cold plunging works, or at least not at first. The first 15-20 seconds of a cold plunge will absolutely take your breath away and push all sorts of “why am I doing this” thoughts through your cranium. So intense is that first few moments that if you ask anyone who regularly cold plunges, they’ll all tell you the same thing: they still dread it each time they get in. Yes, you acclimate (and surprisingly quickly too), but those first few seconds are not for the faint of heart.
The Mental Benefits of Cold Plunging
Before we get into the physical benefits, let’s talk about the mental benefits of cold plunging. Frankly, we’re all too comfortable, and while it may sound like bravado to you, few things will harden the will and mental fortitude to endure like powering through an ice bath, especially at lower temperatures. Not convinced by that argument? Fair enough. Instead, let’s talk about the anterior midcingulate cortex (aMCC).
The what? You came to read a golf article, so we’ll spare you the neurology lesson. Suffice it to say, the aMCC plays a significant role in how we as humans deal with challenges. Dr. Andrew Huberman, Stanford University neuroscientist and noted podcaster, states “the aMCC’s activity levels and physical changes correlate with various conditions, include motivation levels, tenacity, resistance to temptation, and it links to critical brain functions such as the reward system. Reduced aMCC activity is associated with increased apathy, depression, and reduced motivational capabilities.”
So what does this have to do with cold plunging, and golf? Because doing things and persevering through things you don’t want to do grows the aMCC. Staying comfortable and not pushing through challenges does not. Put another way, regularly cold plunging and powering through that initial dread grows your motivation, tenacity, and perseverance. Those sound like traits that would be beneficial on a golf course.
The Physical Benefits of Cold Plunging
In addition to the mental benefits, there are a host of physical benefits. For starters, cold plunging provides a boost to your metabolism. Your body will mobilize brown fat to maintain your core temperature once you’re submerged in cold water, providing a boost to your weight management efforts. Cold plunging is also purported to boost white blood cell counts, resulting in a more effective immune system. You’ll also get a cardiovascular benefit as well, as the ice bath triggers a constriction of your blood vessels that will dilate once you warm back up. That circulatory workout serves to enhance overall blood flow.
Yes, cold plunging will also help reduce inflammation and aid recovery from workouts. About that…
When You’re Cold Plunging Wrong
Despite its many likely benefits, there are ways to get cold plunging wrong. The most immediate and obvious one is cold plunging for too long. Hypothermia is a real thing, and while there is something to be said for powering through and pushing yourself, know your limits. 3-6 minutes is the general rule, staying closer to that 3-minute mark the lower the temperature of the water.
The more common error in cold plunging is the “when” part. Ice baths are a great way to reduce and control inflammation. As a result, many take to the cold plunge after a workout, and that works if maximum recovery is your goal. If the goal of your workout is to get bigger, stronger, or faster, then the cold plunge is the last place you should be post-workout. Inflammation is your muscle’s signal to the brain that it’s time to repair, grow, and adapt, and if you squash that inflammation with an ice bath right after your workout, you’re short-circuiting any benefit of your training. Use a cold plunge if you’ve got to perform the next day and recovery is at a premium, like in between rounds in a tournament. If improving strength and power is your goal, do the cold plunge before the workout. Then, warm up properly, and enjoy the dopamine that cold plunge delivers as you workout!
As with any raging internet fitness hack, proceed with caution. You should absolutely consult with your doctor if you have any sort of heart condition, because that initial shock can be quite stressful. However, few health and wellness hacks can come close to the mental and physical benefits of cold plunging. If you’re looking for an edge on the golf course in mental fortitude and focus, cold plunging might be what helps you get it.