The idea of using cold therapy to help you recover from training is pretty appealing (and basically free).
Dunk yourself in some cold water - maybe with ice if you’re feeling brave - and get the benefits of reduced inflammation and pain relief, faster recovery and improved performance and mental resilience.
So is it really that easy?
Finding time for recovery
Professional (and weekend) athletes push themselves hard. Even if you’re not training full time, things like family, work and travel can take a lot out of you.
Whatever the reason, chances are you don’t have as much time as you’d like for training (for some ideas, see our blog on how to find time to work out), so you want to make the most of it.
If you struggle to make time for training, you’re probably not making enough time for recovery either.
And that’s a shame, because there’s nothing worse than starting a workout feeling anything less than great.
Recovery is more than just rest; it's an active process of repair and rejuvenation. It's about giving your body the time and tools it needs to rebuild stronger, faster, and better.
And just like nutrition, cold therapy is a tool to fuel your recovery.
Why do athletes use cold therapy?
Understanding the Science
Cold therapy, or cryotherapy, is basically exposing your body to cold temperatures to get a physiological response.
That’s a technical way of saying you get an immediate change in heart rate, breathing or other body functions - if you’ve ever jumped into freezing cold water, you know exactly how immediate that change can be!
Cold Constricts Blood Flow
It works because when exposed to cold temperatures, your body undergoes a process called vasoconstriction, where blood vessels narrow to conserve heat. This reduction in blood flow helps to minimize swelling and inflammation, common culprits in post-exercise soreness.
Warming Up After Improves Blood Flow
When the cold stops, the body has to warm itself up again, so there’s an increase in blood flow as the blood vessels increase in size due to dilation (blood vessels expanding) as it sends fresh, nutrient-filled blood to the cold areas. Studies have shown this process of regular exposure to cold can help improve blood flow to and from muscles.[1]
Benefits of Cold Therapy
Cold therapy, or cryotherapy, offers a range of benefits for athletes and individuals seeking to improve their overall well-being. Here are five key advantages supported by scientific research[1][2]:
Reduced Inflammation: By constricting blood vessels, cold therapy helps to decrease inflammation, a common cause of post-workout soreness and injuries.
Faster Recovery: Cold therapy can accelerate the recovery process by reducing muscle soreness and stiffness, allowing athletes to return to training sooner.
Improved Athletic Performance: By increasing blood flow and oxygen delivery to the muscles, cold therapy can enhance athletic performance and endurance.
Pain Relief: Cold therapy has analgesic properties, meaning it can help numb pain and discomfort associated with injuries or muscle soreness.
Mental Resilience: Some studies suggest that cold therapy may boost mood and increase resilience to stress, aiding in overall mental well-being.
The combination of reduced inflammation and improved blood flow contributes to a significant decrease in muscle soreness and stiffness. This allows athletes to recover faster and return to training sooner.
Oh, and that last benefit - mental resilience? There are few things harder than plunging your whole body into cold water first thing in the morning; if you can start your day with that, there's nothing that will phase you!
Cold Therapy for Optimal Performance
So that’s how cold therapy helps with recovery, now let’s take a look at how it helps athletic performance.
Improving Recovery Time: Cold therapy accelerates the body's natural repair process. By reducing inflammation and metabolic waste buildup, it allows muscle fibers to regenerate more efficiently. This means athletes can return to training sooner and with less discomfort, ultimately leading to increased training volume and improved fitness levels.
Enhancing Athletic Performance: By improving circulation - the blood flow and oxygen delivery to the muscles - it enhances overall athletic performance. Increased oxygenation fuels your muscles, allowing you to push harder and longer the next time you work out. Additionally, cold therapy can help to reduce muscle fatigue by clearing out metabolic waste products, such as lactic acid, which can impair performance.
If you do start using cold therapy, commit to trying it for a while. Studies have shown the effects build over time, so you won't get full benefits in a day, but researchers have shown that the body starts adapting in as little as four weeks. [3]
Cold Therapy for Injury Recovery
Cold therapy is a valuable tool in the athlete's injury management arsenal. Its ability to reduce inflammation and numb pain makes it an essential part of the recovery process.
Cold Therapy for Acute Injuries: When faced with an acute injury, such as a sprain or strain, immediate cold therapy is crucial. Applying ice packs or taking cold baths helps to constrict blood vessels, minimizing swelling and reducing pain. Recently there have been conflicting studies on how effective icing an injury can be, with some people, including Dr Gabe Mirkin (the originator of the RICE method of treating injuries) saying that “ice and complete rest may delay the healing process”.
Managing Chronic Injuries: Cold therapy can also benefit those with chronic conditions. By reducing inflammation and providing temporary pain relief, cold therapy can improve the quality of life for athletes dealing with persistent issues like tendonitis or arthritis.
Cold Therapy for Overuse Injuries: Overuse injuries, like stress fractures or runner's knee, develop gradually due to repetitive stress. Cold therapy can help prevent inflammation from worsening, promoting faster healing. By reducing swelling and pain, athletes can maintain a consistent training regimen, preventing the injury from escalating.
It's important to note that while cold therapy is effective, it's just one tool and should be used in conjunction with other treatments, such as rest, active recovery, compression, nutrition, as well as professional medical advice.
Different Methods of Cold Therapy
The application of cold therapy can vary depending on how bad the injury is, desired outcome, and personal preference. Here are some common methods, ranging from easy and local, to more expensive and full body:
Ice Packs: A classic and accessible method, ice packs can be applied directly to the injured area to reduce swelling and pain.
Cold Compression Wraps: These specialized wraps combine cold therapy with compression, enhancing circulation and reducing swelling.
Cold Showers: Offering a full-body cooling effect, cold showers can help alleviate muscle soreness and promote overall recovery.
Ice Baths: Immersing your body in ice water provides a potent anti-inflammatory response and can be particularly beneficial for athletes recovering from intense workouts. Temperatures are typically 45 to 60 degrees Fahrenheit (1-7 degrees celsius) Interestingly, some studies have shown cold water immersion to be more effective (not to mention cheaper!) than expensive cryotherapy chambers [4]
Cryotherapy Chambers: For a more intense experience, whole-body cryotherapy involves exposure to extremely cold air temperatures (think -160 degrees Fahrenheit!) for a short duration (20-45 seconds). This has the benefit of being quick (minimising any possible damage to the body), and also speeding up the time taken for your body to return to a normal temperature, making it a quick and effective reset after exercise. [5]
What ever method you choose, remember to think about what's right for you, and if you're not sure, consult healthcare professional.
Using Cold Therapy in Your Routine
To maximize the benefits of cold therapy, it's essential to understand when and how often to use it.
When to Use Cold Therapy
Post-Workout: Cold therapy can help speed up recovery by reducing muscle soreness and inflammation. By cooling your body quickly, you get your internal tem0perature back to normal. By reducing blood flow by using cold packs, water or ice, then allowing you body to naturally restore the blood as you warm back up
After Injury: Immediate application of cold therapy to acute injuries can help minimize swelling and pain.
General Recovery: Regular cold therapy can be incorporated as part of a holistic recovery strategy to improve overall well-being.
How Often to Use Cold Therapy
The frequency of cold therapy depends on individual recovery needs. Whatever plan you follow, it's essential to listen to your body and avoid excessive cold exposure as too much cold can damage muscles and tissues.
For general recovery, using cold therapy 2-3 times per week can be beneficial. It seems to have the most impact after intense sessions, however there is a lot of research around the general benefits of cold exposure, for example cold water swimming, that can give benefits to your cardiovascular system, endocrine (hormone) system, and immune system, no matter your age or whether you have been doing other training.[6]
Safety and Side Effects
Yes, there is a such a thing as too much cold.
While generally safe, cold therapy can have side effects if misused. Excessive cold exposure can lead to tissue and muscle damage, all the way to frostbite, so it's important to follow recommended guidelines. Always consult with a healthcare professional before starting a new recovery regimen.
Are There Other Ways to Recover?
We realise cold therapy might not be for everyone, so we've got an easier way to recover faster.
Studies have shown anthocyanin-rich blackcurrant powder (like 2before), taken 30 minutes before you work out, can promote a speedy recovery.
It tastes great, and the only ice you'll need stays right there in the glass!
2before Blackcurrant Pre-Workout - the easy path to recovery.
Conclusion: Chill Out and Recover
Cold therapy is a tool that can significantly enhance your recovery process and athletic performance. By understanding how it works and incorporating it into your routine, you can get the benefits of reduced inflammation and pain relief, faster recovery and improved performance and mental resilience.
Remember, cold therapy is just one piece of the recovery puzzle. Combining it with proper nutrition, hydration, sleep, and other recovery methods will make it even more effective.
By embracing the chill, science shows you're going to recover faster. And just as importantly, if you can handle a dunk in iced water, anything else will seem easy in comparison!
References
- Mooventhan A, Nivethitha L. Scientific evidence-based effects of hydrotherapy on various systems of the body. N Am J Med Sci. 2014 May;6(5):199-209. doi: 10.4103/1947-2714.132935. PMID: 24926444; PMCID: PMC4049052.
- Xiao Feiyan , Kabachkova Anastasiia V. , Jiao Lu , Zhao Huan , Kapilevich Leonid V. Effects of cold water immersion after exercise on fatigue recovery and exercise performance--meta analysis. Frontiers in Physiology. Volume 14. 2023. DOI=10.3389/fphys.2023.1006512. ISSN=1664-042X.
- Ihsan M, Watson G, Choo HC, Govus A, Cocking S, Stanley J, Abbiss CR. Skeletal Muscle Microvascular Adaptations Following Regular Cold Water Immersion. Int J Sports Med. 2020 Feb;41(2):98-105. doi: 10.1055/a-1044-2397. Epub 2019 Dec 16. PMID: 31842246.
- Abaïdia AE, Lamblin J, Delecroix B, Leduc C, McCall A, Nédélec M, Dawson B, Baquet G, Dupont G. Recovery From Exercise-Induced Muscle Damage: Cold-Water Immersion Versus Whole-Body Cryotherapy. Int J Sports Physiol Perform. 2017 Mar;12(3):402-409. doi: 10.1123/ijspp.2016-0186. Epub 2016 Aug 24. PMID: 27396361.
- Wang ZR, Ni GX. Is it time to put traditional cold therapy in rehabilitation of soft-tissue injuries out to pasture? World J Clin Cases. 2021 Jun 16;9(17):4116-4122. doi: 10.12998/wjcc.v9.i17.4116. PMID: 34141774; PMCID: PMC8173427.
- Knechtle B, Waśkiewicz Z, Sousa CV, Hill L, Nikolaidis PT. Cold Water Swimming-Benefits and Risks: A Narrative Review. Int J Environ Res Public Health. 2020 Dec 2;17(23):8984. doi: 10.3390/ijerph17238984. PMID: 33276648; PMCID: PMC7730683.
