Cryotherapy
The Cold Truth About Athlete Recovery
Cryotherapy is a treatment method that involves the application of cold temperature to aid in muscle recovery and performance enhancement. The most common forms include ice packs, cold water immersion (such as ice baths), and whole-body cryotherapy chambers, where individuals are briefly exposed to temperatures as low as -110°C to -140°C.
How It Works
Cryotherapy works by constricting blood vessels as a reflex to preserve and maintain internal body temperatures. This constriction to blood vessels slows down blood flow to the treatment area and reduces the amount of inflammation at the injured site. The cold temperature also has an effect on nerves around the injured site by desensitising and numb the pain. Following 20 minutes of cryotherapy, the body will begin to warm back up and this will increase blood flow back to normal levels. toxins and metabolic waste are then flushed out while delivering fresh oxygen and nutrients to aid the healing process.
Physiological Benefits
Cryotherapy was previously thought to reduce delayed onset muscle soreness (DOMS) by limiting inflammation and promoting faster muscle recovery. Athletes would use it after intense physical exertion to prevent prolonged muscle pain and to speed up recovery times between games or workouts. Cryotherapy was also considered to decrease muscle metabolism, which is thought to prevent further tissue damage immediately after an injury.
HOWEVER, new research (Cryotherapy vs Heat Therapy) has proven otherwise and highlights the negative impacts cold water immersion has on delaying muscle recovery for explosive strength and pain up to 48 hours post-game.
Practical Use for Athletes
Cryotherapy is often used after strenuous exercise, competitions, or injuries to minimize muscle soreness and aid recovery. Ice baths or beach sessions are a common post-match ritual for many athletes, while whole-body cryotherapy has gained popularity for its rapid and controlled exposure to extreme cold. While results vary, many athletes find cryotherapy to be a quick way to reduce feelings and sensations of soreness and feel refreshed for their next activity.
In summary, Cryotherapy is most effective when applied for pain relief and controlling excessive inflammation, especially after acute injuries. However, recent recommendations for recovery of post exercise induced muscle damage are increasingly shifting towards thermotherapy (heat therapy). Studies suggest that heat therapy may offer similar or even improved recovery rates for delayed onset muscle soreness (DOMS) and muscle fatigue. This is because heat promotes better blood flow, delivering essential nutrients and oxygen to muscles, which aids in faster recovery and reduces stiffness. Therefore, while cryotherapy helps manage inflammation, heat therapy is becoming a preferred method for long-term muscle recovery.