There are mixed opinions about ice baths and Epsom salt baths, specifically after a long run or hard workout. I’ve always been an Epsom girl – I love baths & I love scented salts – and with both marathon training cycles through the winter, the last thing I want to do when I walk in the door from a 22-miler is sit in a bath with (lots of) ice.
I’ve asked my coach, my chiropractor and my ART doctor (plus a handful of marathon friends)- and the jury is still out. Ice works for some, Epsom works for others (although Coach George is a total believer in ice).
Here’s my (personal) problem with ice: it’s cold. Like, really, really cold. And it’s uncomfortable, especially when it’s 20 degrees outside. I just can’t bring myself to do it. Plus, I have flashbacks to college track & field – those ice baths were no joke!
I much prefer Espom salt baths and find that they really work for me. When training for my 1st marathon, I discovered Endurasoak – a mineral bath that promotes post-workout recovery and reduces pain from training related injuries. Very similar to Epsom, I mix half Epsom/half Endurasoak for a post-run bath. My legs feel fresh (as fresh as they can after 22 miles) and I’m able to enjoy the day (e.g., I don’t have to slum it on the couch all day). 
And while the question remains unresolved (at least for now), there are benefits to both:
Epsom Salt
-Magnesium (found in Epsom salt) helps draw inflammation out of the muscles
-Helps muscles and nerves function properly
-Combat muscle fatigue
-Relieve pain and muscle cramps
Ice
-Ice reduces swelling – this will decrease the amount of time an injury needs to heal
-Ice also numbs the area, thereby reducing pain
-Ice creates a short-term change in muscle tension
So, for now I’m {mostly} sticking to Epsom – but I’m not ruling out ice, especially during our hot & humid summers.
Do you ICE or EPSOM?
{Note: my opinions are personal and I am not a doctor. Do what works best for YOU and your body!}
I’ve always iced, but a few weeks ago I started trying the epsom. I can’t tell if it’s making a difference or not quite yet.
I took an ice bath once (2 weeks ago) and will never take one again. It was awful and it was painful! I much prefer to soak in epsom bath. Much more relaxing.
I’ve never done either and I’ve not had a problem with feeling overly fatigued etc. even after 20 milers. I want to eat everything in site, but my muscles are “fine”. Next day I feel fresh. I’ve read the literature and honestly haven’t found any scientific basis nor personal need for soaking at all.
NOW, that being said, I will personally be experimenting with a nice long sit-down in the hottub with a margarita in hand to see if I recover any faster. I don’t do the hottub thing often in the winter (it’s outside and I’m a wimp}. ~marathon in 11 days~
I do the epsom salt. And my husband got some running books that actually say not to use ice – it’s about the water temperature. You want it cold, but not too cold.
interestesing post!
no ice for me and I had forgotten about epsom salts until Beth, from Running Around My Kitchen, mentioned it to me in a comment a while back… great!
I normally swear by ice baths, but I seriously dread getting in them. I should’ve had one this weekend, but I wussed out. I can’t wait to try Epsom. . sounds so much better!
I’m training for my first half this year and I have been using ice… and I HATE it. But, it seems to make a difference. I wear a shirt hoodie and a hat and still can’t stand it.
I never thought to try epsom (I have a huge carton at home). I might have to give that a try!
So far I’ve only iced…but would love to try an epsom bath! Sounds much easier than jumping into a cold tub, especially if there are benefits to both! Your way does sound a little more enjoyable… 😉 Ice baths make me feel tough though, and from my experience really work! Good thoughts and thanks for the post!
I like both but I think they have different purposes. At least for me ice baths are for right after a hard effort to reduce swelling. You wouldn’t want to take a hot bath right after a hard effort I don’t think…again, my opinion. I am not an expert.
Actually, for recovery, I prefer easy pool-running. See here – http://wellimtryingtorun.blogspot.com/2011/07/pool-running-for-recovery.html
I’ve found that warm epsom salt baths make things worse, in terms of muscle fatigue/soreness. Ice baths work for me, but I’ve gotten better recovery results from pool-running.
I do use ice baths the day before a race – I like how sharp and fresh my legs feel after them. And when I’m having muscle inflammation tendonitis issues, a tepid epsom salt soak helps.
But for _recovery_, 20 minutes of easy pool-running beats either ice baths or epsom salts, in my experience.
I say:
ice, ice baby!
I’m an ice girl, & totally beleive in it. I have also tried epsom, but couldn’t tell if it helped or not, but maybe i didn’t use the right amount of epsom????
For the ice bath, do you get in the tap water 1st, & then add the ice? I wear a sweatshirt, gloves, ears wrapped, & hot tea. makes it bearable for me. I also use an aquarium thermometer to make sure the water is not too cold. I like it to be around 52-54 degrees for 10-15 min.
I agree, it’s so much easier to do in the summer.
I never tried Epsom salt but love the fact it’s warm and comfy. Right now I stretch, take a shower and spray my hips/glutes with biofreeze. That really works for me.
I’ve done both and had good success with both. In the past year, though, ice has been my go-to after a long run. This post is making me want to bust out the Epsom after my next long run…whenever that may be 😛
Unfortunately I don’t have a bath tub at home, only showers. However I found keeping my feet up (aka home bound) and naps and sleep helps loads.
I go food. Been contemplating the ice bath for a while now, everyone tells me it’s fantastic. but I just can’t see how. it sounds like torture. I will ice certain parts like a hip or calf if I think it’s inflamed, but for the most part I just go with recovery nutrition and ibuprofen.
They both work … however…it is extremely difficult for me to do the ice baths!
i’ve done both. i actually kind of like ice baths… i mean, they’re still painful yes, but at the same time they kind of feel good? i’m weird, i know. warm baths always feel good, so i wouldn’t hesitate to epsom!
Never knew epsom was an option and I too would skip an ice bath! They are painful till the numbness sets in!
When I saw the title of this post, I immediately thought of Endurasoak! Glad to hear it works for you too!
Wait wait WAIT! An Epsom salt bath is a choice? It can help!?! I have seriously never heard of this, and I also NEED to ice bath because of being injury prone but desperately HATE ice baths, they are so so SO cold I can’t tolerate them. Where did you get that other salt thing you named?
I have been icing but maybe want to try Epsom? Where do you buy Epsom? Thanks for stopping by my blog 😉