Are saunas and ice baths good for wrestlers?
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- Jiu-jitsu or Grappling: What's the difference? – Tenace
Index
- Why do fighters seek these recovery methods?
- What is cryotherapy?
- Ice baths: what do they do to your body?
- Saunas: a real tool or just relaxation?
- Real benefits for fighters
- Common risks and mistakes
- When should you (and when shouldn't you) use them?
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Why didn't athletes use these methods before?
We're seeing more and more fighters, athletes, and celebrities on social media immersing themselves in ice baths, intense saunas, or cryotherapy chambers. But... is it just a fad, or does it actually have benefits for those who train in combat sports like Jiu-Jitsu, Grappling, or MMA?
In this article, we break down what science says, the real-world experience of athletes, and what you should consider if you're thinking about including any of these methods in your recovery routine.
1. Why do fighters seek these methods?
Combat sports like Brazilian Jiu-Jitsu, grappling, wrestling, and MMA demand an extremely high level of physical and mental fitness. It's not just about striking or taking down opponents, but about enduring weeks of intense training, constant joint stress, blows, mental strain, and emotional exhaustion.
That's where recovery methods like cryotherapy, ice baths, and saunas come in. They're not just fads. They're real solutions to real needs.
Combat chronic inflammation
After training, the body enters a natural inflammatory state. This is part of the adaptation process. But in contact sports, that inflammation is amplified : blows, twists, dislocations, micro-tears in muscles, etc.
Ice and cryotherapy help reduce inflammation, both locally and generally. This speeds up recovery and prevents minor discomfort from becoming a more serious injury.
Recover damaged tissues and joints
Knees, shoulders, neck, fingers… these are areas that suffer a lot in the daily routine of grappling or Jiu-Jitsu. If they don't recover properly, they become weak points.
Cold baths and cryotherapy accelerate the repair process by improving blood circulation after the session. Saunas, meanwhile, relax deep muscles and improve mobility.
Regulate the nervous system and reduce stress
Few things are as tiring as a week of sparring, drills under pressure, and competition preparation . It exhausts you not only physically, but mentally as well.
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Exposure to cold activates the sympathetic nervous system, releasing dopamine, adrenaline, and noradrenaline . This improves mood, provides mental clarity, and helps manage stress more effectively.
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Saunas, on the other hand, stimulate the release of endorphins and help to switch from "fight" mode to "recovery" mode.
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Many fighters use them to "unwind" and sleep better.
Sleep better
Sleep is a fighter's true medicine. But when the body is highly inflamed, with muscle pain or mental tension, getting a good night's sleep becomes difficult.
Both cryotherapy and saunas have been shown to improve sleep quality in high-performance athletes. After a cold or heat session, many report deeper, more restorative sleep , which directly impacts their performance the following day.
Create a stronger mindset
Getting into an ice bath or enduring 15 minutes in an extreme sauna isn't just physical, it's mental. It's uncomfortable, but the fighter is training their resilience .
They learn to breathe under pressure , to manage discomfort with control, and no longer to be dominated by stress or pain.
Now, you might be wondering, what exactly is cryotherapy? We'll explain it below.
2. What is cryotherapy?
Cryotherapy is a treatment that uses extreme cold to reduce inflammation, relieve muscle pain, and accelerate physical recovery . Although the technique has evolved considerably, the idea is the same as applying ice to an injury: using cold as a therapeutic tool .
There are different ways to apply cryotherapy depending on the intensity and the objective:
1. Ice baths
It is the most traditional and accessible method.
This involves immersing yourself in a bathtub of very cold water (between 4°C and 10°C) for 3 to 10 minutes. It is very popular among wrestlers, runners, cyclists, and high-performance athletes, as it helps reduce muscle inflammation, alleviate pain , and improve circulation after intense workouts.
2. Whole Body Cryotherapy
This is a more modern and controlled treatment.
You step into a special chamber that exposes you to temperatures between -110°C and -160°C for 2 to 3 minutes. The cold is generated with liquid nitrogen, and the exposure is very brief but intense. Upon exiting, the body enters a state of "physiological alertness," responding with improved blood flow, the release of endorphins, and pain reduction .
3. Localized cryotherapy
Ideal for specific areas such as knees, elbows, neck or back.
Devices that emit cold air (-30°C or lower) are applied directly to the injured or inflamed area. Ice packs, cryotherapy sprays, or special compresses are also used. This is very useful for treating bruises, sprains, or sore areas without the need for generalized cold therapy.
Where can I get cryotherapy?
✅ At home: If we're talking about ice baths, you can make them yourself in a bathtub or large bucket. You just need cold water, ice, and a timer. It's the cheapest and most accessible method.
✅ In sports centers and recovery spas: more and more specialized places offer whole-body cryotherapy or temperature-controlled cold baths. Some include professional guidance and specific protocols depending on the sport you practice.
✅ In advanced physiotherapy clinics: especially localized cryotherapy, widely used by physiotherapists for recovery from joint or tendon injuries.
3. Ice baths: what do they actually do?
Cold baths have become an essential routine for many practitioners of Jiu-Jitsu, grappling, Olympic wrestling, and MMA . It's not a passing fad; it's a powerful tool for performance, recovery, and mental strength .
What happens to your body when you get into ice water?
When you immerse yourself in water at temperatures between 4°C and 10°C , your body enters "survival" mode:
Blood vessels constrict (vasoconstriction), which reduces inflammation, and hormones like adrenaline, dopamine, and noradrenaline are released, activating the nervous system and improving alertness. And once you get out of the water, your body warms up and blood flow increases, delivering fresh nutrients to your muscles.
This is key to recovering faster, relieving muscle pain, and preventing injuries .
Benefits of cold baths for wrestlers
1. Reduction of inflammation and muscle pain
After tough sparring or drilling sessions, muscles are inflamed. Cold water helps reduce that inflammation, lessening the pain the next day.
2. Improved circulation
The contrast between cold and body temperature creates a circulatory "pumping" effect. Blood flows better, oxygenates more, and eliminates muscle toxins.
3. Mental strengthening
Getting into icy water isn't comfortable , and that's where the power lies: you train your mind to stay calm under stress. This prepares you for real-life situations both on and off the mat.
4. Regulation of the nervous system
Cold baths calm the sympathetic nervous system (fight/flight response) and activate the parasympathetic nervous system (recovery response). This is ideal for better sleep and winding down after a workout.
5. Potential improvement in mood
Studies show that cold exposure stimulates dopamine release by up to 250% . Many fighters report a boost of energy, mental clarity, and motivation after a cold shower.
How long and at what temperature is ideal?
If you are a beginner, start with cold showers or baths of 1-2 minutes and gradually increase the duration.
- Recommended temperature: between 4°C and 10°C . There's no need to go to the extreme.
- Exposure time: 3 to 10 minutes , depending on your experience and tolerance.
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Frequency: 2 to 4 times per week is enough to notice real benefits.
Please note:
- Don't take cold baths right before a hard workout; they can temporarily reduce muscle power.
- People with heart problems or low blood pressure should consult a doctor.
- Never do it alone , especially if it's your first time.
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Do not exceed 15 minutes , nor in low temperatures or without supervision.
Can you do it at home?
Yes. You only need:
✅ A bathtub or large container
✅ Very cold water + ice packs
✅ Stopwatch
✅ Towel and warm clothes for afterwards
4. And the sauna?
After intense training and the physical stress of fights, many fighters look for ways to accelerate recovery, improve their mental stamina, and regulate their bodies . And that's where saunas come in : an ancient technique that is once again in the spotlight of high-performance sports.
The sauna is not just relaxing. Used correctly, it can become a powerful tool for improving the physical and mental performance of any martial arts practitioner.
Being in a sauna—at temperatures between 70°C and 100°C —triggers an intense physiological response. Body temperature rises, dilating blood vessels. The cardiovascular system is activated; your heart rate can reach 120–150 beats per minute, as if you were jogging.
It also increases sweating, eliminating toxins. And it activates heat shock proteins (HSPs), which help repair muscle tissue and protect cells from damage.
Benefits of sauna for fighters
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Improved muscle recovery
Deep heat relieves muscle tension, accelerates the elimination of metabolic waste, and helps the body recover faster after demanding workouts. -
Increased cardiovascular endurance
Using a sauna regularly can improve cardiovascular function, similar to doing light cardio. Some studies indicate improvements in VO₂ max and exercise endurance. -
Reduction of joint pain and stiffness
The heat penetrates muscles, tendons, and joints. Ideal for fighters with chronic knee, shoulder, or back pain. -
Stress management and improved sleep
The sauna stimulates the production of endorphins and serotonin , relaxing the nervous system and helping you sleep better. This is key for recovery and mental sharpness. -
Increased tolerance to heat and physical stress
Training in tough conditions—like long grappling rounds or a weight cut before a competition—demands mental stamina. A sauna helps strengthen the mind , training you to endure physical discomfort.
How long is recommended?
Don't use a sauna immediately after training if you're dehydrated or haven't eaten anything light. Stay for 15 to 20 minutes, 2 to 4 times a week, and always rehydrate afterward with water and electrolytes.
- If you have heart problems or low blood pressure, consult a doctor first.
- Avoid alcohol before or after the sauna: it increases the risk of dehydration or a drop in blood pressure.
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If you feel dizzy, nauseous or unwell, leave the sauna immediately.
Combining sauna and cold?
This is where it gets really interesting. Many athletes are adopting hot and cold exposure protocols , where they alternate:
- 5–10 minutes in sauna
- 1–3 minutes in a cold bath
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Repeat cycles (up to 3 times)
This creates a "contrast" effect that stimulates the circulatory system, improves adaptation to stress, strengthens the immune system, and accelerates recovery .
And the mind?
Being inside a sauna, enduring the heat and controlling your breathing, trains mental strength . Many fighters say it helps them stay calm under pressure, something crucial in tough competitions or sparring sessions.
5. Real benefits for fighters
✅ Reduction of joint pain
✅ Improved muscle recovery
✅ Greater capacity to train more days a week
✅ Improved sleep (key to real recovery)
✅ Feeling of well-being and mental relaxation
6. Common risks and mistakes
- Using ice baths right after strength training → can limit muscle adaptations.
- Staying in too long → Improperly applied extreme cold or heat can cause skin damage or dizziness.
- Not hydrating properly after the sauna → excessive fluid loss.
- Relying solely on this and neglecting nutrition or sleep.
7. When to use them (and when not to)?
Use them if...
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You've had a particularly tough workout.
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You've just finished competing or doing demanding sparring.
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You feel overload or inflammation
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Are you looking to improve your rest or overall recovery?
Avoid them if...
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You're trying to gain muscle mass (right after the gym)
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You have problems with blood pressure or circulation.
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You haven't slept or eaten well (this comes first)
They work and they're useful ... if you use them properly.
Cryotherapy, ice baths, and saunas aren't magic , but they are valuable tools to improve your recovery, reduce injuries, and train harder and better .
Combine these techniques with good nutrition, rest, and mindful training, and you'll see your performance take it to the next level.
Excellent question—and perfect for adding more value to the blog about cryotherapy, saunas, and ice baths. We'll develop it in detail, as a new section to integrate with or expand upon the original content:
8. Why didn't athletes use these methods before?
Although today we see wrestlers submerged in ice baths and sharing selfies in saunas as part of their routine, these practices were not always common in the world of sports, much less among wrestlers.
Here's why:
Lack of scientific information and accessibility
Until a few decades ago, recovery wasn't as widely studied as it is today. The focus was on hard training, on "no pain, no gain."
Terms like chronic inflammation , active recovery , or hormonal response to cold/heat were not on the radar of the average athlete or their coaches.
Furthermore, the infrastructure for using these methods was limited . Only professional teams or elite athletes had access to cryotherapy chambers or recovery facilities with thermal contrasts.
For a long time, "being strong" meant not complaining, not resting, not seeking relief . Many fighters grew up in environments where asking for ice was seen as "soft."
This mindset led many athletes to ignore the benefits of recovery techniques, even as they began to become popular.
The value of the recovery was underestimated.
It used to be thought that training was the only thing that mattered: more hours on the tatami, more sparring, more rounds.
Today we know that without a good recovery, there is no real progress .
What's more: the body improves during recovery, not during exertion.
That's why cryotherapy, cold baths, and saunas are no longer "fads" but tools backed by science , especially useful for contact sports where there is joint wear, blows, and constant muscle fatigue.
Influence of networks and elite athletes
The rise of platforms like Instagram and YouTube has also played a key role. Seeing UFC champions, BJJ fighters, or CrossFit athletes sharing their recovery routines has normalized and democratized these practices.
Now you know what Gordon Ryan, Israel Adesanya, and IBJJF athletes do to take care of their bodies. And that motivates thousands to try it too.
And you?
If you haven't yet incorporated recovery methods like cold or heat into your routine, don't see it as a luxury.
Think of it as part of the invisible training that allows you to train harder and better.
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Have you tried protecting yourself during your workouts?
If you are training intensely in Grappling or Jiu Jitsu, prevention is also part of your recovery .
At Tenace, we select equipment that protects what matters most:
✅ Earmuffs to prevent "cauliflower"
✅ Impact knee pads for ground positions
✅ Elbow and ankle supports for demanding workouts
👉 Check out our specialized collection:
🔗 View protective gear for grappling and BJJ
And you? Have you tried ice baths or saunas after training? Did you notice a difference?
Tell us about your experience or leave your questions in the comments.
