What is cryotherapy? 5 cool benefits of cold water therapy

Whether you’re training for a marathon, cooling down from a weight-training session or just exploring the latest wellness trend, you might have heard about cold therapy. But is this trend just an icy fad, or does it actually deliver any benefits?

Let’s get the facts.

What is cryotherapy?

Cold therapy, also known as cryotherapy, is the practice of exposing the body to cold temperatures for anywhere between 2 and 5 minutes.

When your body is exposed to cold, your blood vessels tighten up. This can help reduce swelling and ease inflammation—especially after a tough workout. Advocates of cold therapy or cold plunging argue that it helps alleviate muscle soreness, accelerate workout recovery, reduce inflammation and strengthen the immune system.

The different types of cold therapy

This practice has gained popularity among professional sportspeople and wellness enthusiasts alike. You may have seen athletes jumping into ice baths after a game or training session, or heard about the benefits of cold plunging, but does it actually work?

Common methods of cold therapy include:

Cold plunges or ice baths

A cold plunge involves immersing your body in cold water, typically between 50 to 60 degrees Fahrenheit (10 to 15 degrees Celsius) for a short duration. Cold plunges and ice baths are a widely popular method for reducing inflammation and accelerating post-workout recovery.

Whole body cryotherapy chambers

These high-tech chambers use nitrogen or refrigerated air to expose the body to extremely cold temperatures, as cold as -200 to -300 degrees Fahrenheit, for a short time. Cryotherapy chambers offer a more intense, full-body experience, and users will often feel as if their bodies are entering a “fight or flight” mode.

Cold water swimming

Cold water swimming has also become popular in recent years as a form of endurance sport and a way to stay fit. It is simply as it sounds; it is the practice of swimming in natural bodies of water or unheated pools where the temperature is below 59 degrees Fahrenheit or 15 degrees Celsius.

What are the benefits of cold therapy?

Many athletes and active people have started incorporating cold therapy into their wellness routine. Fans of cold therapy say it has a variety of benefits.

Reduces inflammation

After intense workouts, cold therapy can reduce muscle inflammation caused by microtears in muscle fibers. For many athletes, reducing inflammation is key in getting muscles back into shape after intense workouts.

“During the recovery period in between high-intensity bouts of exercise, cold therapy can be used to minimize the severity of delayed onset muscle soreness, also known as DOMS,” said Gillian Koskie, MS, an exercise physiologist at Baylor Scott & White All Saints Medical Center — Fort Worth.

This is due to the decreased inflammatory response that occurs after acute muscle damage from exercise. The shock of the cold temperature on the body results in less inflammation in the muscles, which is a cause of soreness.

Enhances recovery and pain relief

Recovery is important in getting back to feeling your best after a high-intensity workout. Recovery hinges on how well your muscles repair and build, typically for runners, weightlifters and high-performance athletes. Cold therapy can help ease pain and support your body’s natural healing process, allowing you to get back to feeling your best.

Improves sleep quality

We all know the power of sleep and its ability to restore your body to optimal function. Studies have also shown that cold therapy, especially after evening workouts, can lower body core temperature, signaling the brain to prepare for deep, restorative sleep cycles.

Mental health benefits

Cold therapy has been said to improve mood, as well as decrease anxiety, stress and depression, thus leading to overall improved mental health. The key to seeing the benefits? Consistency.

“It is important to note that these benefits are often not experienced immediately and are instead the result of chronic exposure after a few months of consistently participating in cold therapy sessions,” Gillian said.

Cryotherapy for weight loss

Studies show cryotherapy can have a positive impact on weight loss (as a supplement to a healthy lifestyle) by giving your body a metabolism boost. Maintaining your core body temperature in cold water demands energy, so you can expect a temporary rise in calorie burn both during and after your cold therapy session.

What are the risks of cryotherapy?

Before trying the latest wellness trend, it’s important to know if there are any risks associated with it. Exposure to extremely cold temperatures has risks for everyone. Some of the most common ones include:

• Changes to vital signs such as blood pressure, heart rate or blood oxygen levels
• Cold shock
• Discomfort or dizziness
• Hypothermia
• Hypoxia (insufficient oxygen)
• Hyperventilation
• Skin damage or rashes such as frostbite and burns

When it comes to cold water immersion, it is important to slowly increase your exposure over time to prevent hypothermia and hyperventilation, which can occur if your body is not adapted to this form of recovery.

During a cryotherapy session, you will not be in the chamber for longer than 2 to 3 minutes due to the risks of getting frostbite from the nitrogen cooled air.

“To minimize any risks, it's important to cover your hands and feet with protective socks and gloves, as these extremities are at particular risk,” Gillian said.

Whole body cryotherapy vs. ice bath: Which one is better?

If you’re comparing the two, both whole body cryotherapy and ice baths offer similar potential health benefits.

“While some studies state that cryotherapy is significantly more impactful than ice baths, others explain that the results are insignificant,” Gillian said.

It will mainly come down to three main factors when choosing which may be the best option for you:

• What you can tolerate (cold air vs. water)
• What you have access to, as cryotherapy sessions tend to be more expensive
• Which option is tailored more to your specific therapeutic goals

Cold therapy can be a game-changer for your wellness journey. From reducing inflammation and boosting recovery to improving sleep, it offers powerful benefits that can help you feel and perform your best. While it’s not for every situation, it can be a great option for athletes, active people or anyone looking to enhance their overall well-being.

“Research also shows that it can be beneficial to couple cold therapy with other wellness practices, such as meditation, massage or sauna, due to the increased likelihood of establishing cold therapy as a habit if it is paired with other like-minded health strategies,” Gillian said.

Remember, every wellness journey is unique. Listen to your body and find what works for you. And always consult with a medical professional before engaging in any form of cold therapy, especially if you have any existing medical conditions.

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