Find relief from the heat by plunging at Thrive Spine & Sports Rehabilitation in Belmar, and (soon enough) in Freehold's Recovery Lounge! This article focuses on recovery services in Belmar and Freehold (as the latter location is built out). Thrive aims to educate the community about cold plunge use as well as other aspects regarding physical wellness. At Thrive's Belmar clinic, the Recovery Lounge users are chilling-out all Summer long in the 40-degree ice baths.
This article will address information surrounding cold water immersion:
- The benefits of cold water therapy
- The possible drawbacks of cold water immersion
- Information about "shock proteins"
- Find out who is using Thrive Recovery Lounge's ice baths in Belmar
- A construction update about Thrive's Recovery Lounge in Freehold
The Benefits of Plunging
For some people, a cold plunge may be able to replace a cup of coffee, said one cold water advocate who traded his second cup of the day for an ice bath. In other cases, individuals turn to the cold plunge to avoid exogenous (and possibly unnecessary or harmful) pharmaceutical medication.
Whatever the reason, benefits of cold water submersion include:
- Higher levels of focus and cognitive function
- Attitude check and mood improvement
- Increased dopamine and serotonin levels
- Stress reduction
- Reduced inflammation and muscle soreness
- Positive influence on blood flow and cardiovascular health
- Faster recovery post-injury, or after physical activity
- Triggers immune and nervous system response
- Accelerates metabolism
The full body reset which the cold plunge offers is part of a holistic recovery and physical wellness plan.
Both physical activity and recovery are necessary aspects of personal health. Furthermore, the benefits of cold water submersion are heightened when paired with sauna use, massage therapy, physical therapy, acupuncture, and chiropractic care.
Unsure About Cold Water?
For first timers: Make sure to always start with shorter sessions in a controlled environment like Thrive's Recovery Lounge. With more experience in the cold water, individuals often find higher comfort levels with the ice bath. More experienced plungers may reach more sessions at a longer length, and can realize all the short-term and long-term benefits that cold plunge use offers.
There are short term benefits as well as long term benefits associated with cold plunge use. The short-term benefits include:
- The immediate dopamine boost
- As well as an increase in the adrenaline hormones like cortisol, epinephrine, and norepinephrine in the body and brain
- Reduced inflammation
Long-term benefits include:
- Possibly beneficial for individuals trying to lose weight due to increased metabolism
- Quicker recovery post-workout or after physical activity
- Improved cardiovascular health
- Stress reduction
However, the cold plunge is no cure-all. For example, one plunge won't make much of a difference–save the initial shock, cooldown effect, recovery properties, and elevated mood.
On the other hand, overuse is possible. There is definitely a point where cold water immersion can do more harm than good. Cold water immersion does cause constriction which reduces pain and inflammation. However, too much cold water will actually slow recovery.
Also, everyone is different–and tolerance for cold water will vary. Especially between men and women, there are contrasting benefits as well as biological factors to consider, according to Dr. Stacy Sims.
What's more, there are greater benefits to cold water immersion for those who are physically active and for those who keep a consistent workout routine. Conversely, the benefits lessen for less active or more sedentary individuals.
What are Shock Proteins?
Back to the basics: Proteins are the building blocks of life. No matter how you eat or operate, humans need protein to thrive. There are all different types of proteins found within the human body–they have all different shapes, sizes, and purposes.
One category of proteins found in the body are known as shock proteins or stress proteins. Shock proteins facilitate the growth, organization, and degradation of other types of proteins throughout the body.
So, how are these proteins created? Well, stress proteins like heat shock proteins and cold shock proteins are rapidly synthesized within the body during exposure to extreme conditions, according to a study in Science Direct.
For example, different proteins are structured in various ways. Each protein has its own lifespan. During a protein's lifespan, the structure can become misaligned or may "fold." So, shock proteins play a part in keeping other proteins in check. Without these stress proteins, other proteins within the body can become unorganized, or "fold" which can lead to chronic disease over time.
Shock proteins are in charge of regulating the body's base level of health (or homeostasis) and more importantly they regulate the process of maintaining proteins (the building blocks of life). Since they were discovered in 1962, more has been written about "heat shock proteins." However, it's more difficult to find studies related to "cold shock proteins."
Heat shock proteins are the result of a beneficial stressor such as sauna use, or heat in a controlled environment. Cold shock proteins are still being studied, but the anecdotal data is interesting.
- Damaged or unorganized proteins in the body can lead to chronic disease
- But the presence of shock proteins may keep the building blocks of a healthy body in check
However, it is also known that prolonged heat stress or exposure to freezing temperatures will have a negative effect on the body. Having said that, the body needs these types of external stressors in order to maintain, build, and grow. Weirdly enough, for humans to thrive it seems they need to be exposed to some amount of stress.
In the past, this biological tendency might have been a "fight-or-flight" instinct, or "survival of the fittest" evolution factor. But today, humans are lucky enough to have control over their own health. These factors include:
- Choosing the right foods
- Physical activity and choosing the proper "stressors" to maintain physical health by growing stronger and more resilient
- And recovery techniques which mimic stressful environments in a controlled form
Regulating or creating these stressful environments with cold plunge and sauna use have been known to build beneficial shock proteins that the body needs to regulate itself. The cold plunge is just one way to create a "beneficial stressor" for which the body creates shock proteins.
The cold plunge is one great part of a plan for physical wellness. However, recovery methods like the cold plunge must also be used in addition to workouts in the gym, stretches on the yoga mat, or physical activity inside the arena of a favorite hobby.
Again, the old saying rings true: "What doesn't kill you makes you stronger."
So, Who's Been Plunging?
When it comes to personal health regulation, integrating cold plunge sessions into a weekly wellness routine is worth a try.
Members at Thrive's Belmar location are there because they are searching for a natural way to recover from injury, alleviate pain, find relaxation and recovery, as well as for ways to stay physically and mentally strong.
"Nothing good is easy," said Recovery Lounge Member and baseball player, Zach Crotchfelt. "It's not enjoyable, but the benefits are off the charts… So, it's worth it…"
The cold plunge is one avenue towards physical recovery. Plus, cold water submersion is challenging both physically and mentally.
"The cold plunge helps the mental and physical aspect," said one Thrive member who has found "Better patience and energy" since incorporating the cold plunge into his wellness routine.
The lounge keeps members like him working out and staying physical. This particular member is able to stay active in sports, physical hobbies, and when taking care of or playing with his children.
In an attempt to grow and maintain mental health, cold plunge users have found this recovery method provides another way to "practice discipline," according to wrestler AJ Ferrari.
Nothing more needs to be said or explained if Joe Rogan is on board!
The benefits of cold plunge use and cold water immersion are still being studied. However, the anecdotal data from Thrive members as well as from cold water advocates around the world is convincing. Cold water immersion has people talking about increased mental clarity, improved mood, decreased inflammation, and more!
Having said that, there are both benefits and drawbacks to cold water immersion. So, each person should develop a physical and mental wellness plan that is right for them. Either way, cold water immersion is a natural form of recovery that is best implemented inside a controlled environment like Thrive's Recovery Lounge in Belmar, NJ.
Using the cold plunge is one recovery method which may stimulate the development of stress proteins like cold shock proteins to regulate homeostasis within the body, and may lessen the possibility of chronic disease in the long run. Of course, cold plunging is just one form of physical therapy and recovery which is best implemented alongside other physical activities as well as other recovery methods like sauna use!
Thrive's blog and email newsletters will continue to educate readers. Thrive's Belmar physical therapy clinic and Recovery Lounge is open for business. Plus, the leaders at Thrive are working hard to duplicate efforts inside the new Freehold location and Freehold Recovery Lounge by September 2024.
FAQs
Where can I cold plunge in New Jersey?
Thrive Spine and Sports Rehabilitation has a Recovery Lounge in Belmar, NJ with two 40-degree cold plunges, one infrared sauna, one dry sauna, two massage chairs, compression sleeves, showers, bathrooms, and more inside a full-service physical therapy clinic. The same services will be duplicated in Freehold, NJ by September 2025.
What are shock proteins?
Shock proteins or stress proteins are synthesized by the body when exposed to extreme temperatures (i.e. heat shock proteins and cold shock proteins). These stress proteins help to grow, maintain, realign, and degrade other proteins within the body. While there are many benefits associated with stress proteins, there are also drawbacks as well.
What are the benefits of cold water immersion?
Cold water immersion as it relates to ice baths and cold plunging have short term and long term benefits like:
- Higher levels of focus and cognitive function
- Attitude check and mood improvement
- Increased dopamine and serotonin levels
- Stress reduction
- Reduced inflammation and muscle soreness
- Positive influence on blood flow and cardiovascular health
- Faster recovery post-injury, or after physical activity
- Triggers immune and nervous system response
- Accelerates metabolism
What are the drawbacks to cold plunging?
The main drawbacks to cold plunging or cold water immersion have to do with overuse. There is definitely a point where cold water immersion can do more harm than good. Cold water immersion does cause constriction which reduces pain and inflammation. However, too much cold water will actually slow recovery. Having said that, every person is different and each individual will have a different tolerance to cold water–depending on age, gender, experience with the cold plunge, and level of physical wellness. Especially between men and women, there are contrasting benefits as well as biological factors to consider, according to Dr. Stacy Sims. Beginners should always start with shorter sessions in a controlled environment like Thrive's Recovery Lounge. Plus, the cold plunge is no cure-all. For example, one plunge won't make much of a difference–save the initial shock, cooldown effect, recovery properties, and elevated mood. Finally, there are less benefits to cold water immersion for those who are more sedentary or inactive individuals.
Are you finally ready to live pain-free?
Book your first recovery lounge sessions at Thrive Recovery Lounge with locations in Belmar & Freehold.
Or call us at 732-359-7440 to schedule an appointment.