Written by Alex Corbett, PT, DPT
We spent time reviewing the best places to cold plunge in Raleigh, Durham, NC. In addition, we also go over how cold and how long to plunge for, as well as some safety notes.
If you haven’t read our previous blog on the top 6 benefits of cold plunges, we suggest that you check it out. We go in depth on all of the benefits, drawbacks, and practical applications of cold plunges. Here is a quick summary of cold plunging benefits:
- Enhanced mood & focus
- Reduced inflammation & muscle soreness
- Improved recovery & physical performance
- Improved immune system
- Improved resilience & stress management
- Accelerated metabolism & improved cold tolerance
Raleigh Cold Plunge
Triangle Chiropractic & Rehabilitation Center
2011 Falls Valley Dr. Suite 102
Raleigh, NC 27615
Triangle CRC offers a cold plunge tub in Raleigh that operates at 39°F, and on Fridays, has the water set warmer to 52-55°F. Sessions can be booked online and they have someone that will talk you through your cold plunge experience.
Our Q&A with Triangle CRC:
What are some of the benefits?
“It helps decrease inflammation, increases circulation, and improves sleep. From a mental health perspective, we see a massive increase in dopamine and other neurotransmitters. We typically seek this out from medications, but this is something we can do actively and intentional to still get that big mood boost.”
How often do you recommend someone plunges?
“We recommend 11 minutes per week, but what’s important is that 11 minutes needs to be uncomfortable. Twice a week at 5-6 minutes is what I would recommend, but some people can only do a couple minutes which may require a few sessions.”
What is something that you’ve noticed after consistently cold plunging?
“After implementing this weekly, I don’t get colds—my sicknesses are way less frequent than before.”
Durham Cold Plunge
Bull City Soles Massage & Bodywork Studio
3101 Guess Rd Suite B
Durham, NC 27705
Bull City Soles offers a large cold plunge tub in Durham that can fit up to two people per session and operates at 52°F. Sessions can be booked online and requests can also be made ahead of time to change the temperature.
Our Q&A with Bull City Soles:
What advice do you have for first-time plungers that may be hesitant in trying?
“I always recommend that they at least try it for just 30 seconds, and we are always happy to be in the room with them the first time to talk them through it. Most people are surprised at how it makes them feel if they are brave enough to try it at least once.”
What are the most reported benefits that you hear from clients and what have you personally no
“Pain relief and increased energy.”
What is something you have learned from doing multiple plunges that you didn’t know initially?
“How deeply it would affect my sleep and overall mood.”
Home Cold Plunge
Runner-up to best place to cold plunge in Raleigh-Durham is your own backyard! Home cold plunge tubs can range anywhere from fifty dollars to several thousand dollars. Here we’re using a popular budget-option that can be purchased on Amazon called the Polar Recovery Tub. It is inflatable and takes about 5 simple-minutes to set up. At 5’10”, I am able to fully submerge into this low profile tub. Additionally, it has an external spout which makes it very easy to drain.
With the overnight lows dipping into the 30s, only 40 pounds of bagged ice was needed to cool the water to 49°F. Instead of buying ice each time, it’s also possible to freeze large containers of ice to reuse. The convenience of not having to leave home is a plus, however, this option does require maintenance.
How Cold and How Long Should You Plunge For?
There is still emerging information, but the general consensus is that the water shoulder should be uncomfortably cold, but should feel safe. This tends to fall on a sliding scale. The colder the water, the less time that you need to spend in it. A 38 degree plunge may last a few minutes, while a 58 degree plunge may last around 15 minutes. For brown fat adaptation, the research points to 11 weekly cumulative minutes of cold water exposure.
Cold Plunge Safety
Although cold plunges are completely safe for the majority of people, you should clear the activity by your physician if you have any underlying cardiovascular, neurological, or cold-related diseases. Additionally, if you are engaging in large bodies of water, never go alone, and take proper precautions when it comes to medications or substances that may impair you. If you are still unsure, always consult with your physician.
