But when it comes to cryotherapy and exercise, does this chilly treatment actually help you recover faster? Or is it just another wellness trend that looks good on Instagram? With more and more people trying cryotherapy in London and beyond, let’s break it down.
What Is Cryotherapy?
Cryotherapy, which literally translates to “cold therapy,” is a treatment that exposes your body to extremely low temperatures for a short period of time – usually 2 to 4 minutes. You step into a cryotherapy chamber (sometimes called a cryosauna) where liquid nitrogen or refrigerated air cools the space to a bracing -°80C to -110°C.
There are also localised cryotherapy options – such as using cryotherapy machines or handheld devices to target specific muscles or joints – but the whole-body version tends to be the one making headlines.
The idea behind cryotherapy is that the cold exposure reduces inflammation, numbs pain, and triggers various physiological responses that may speed up recovery and boost overall wellness.
Why is Recovery So Important for Exercise Performance?
Before we dig deeper into the link between cryotherapy and exercise, it’s worth quickly revisiting why recovery is so essential.
When you exercise – especially at high intensity – your muscles experience microscopic tears. It’s part of how they adapt and grow stronger. But those tears also cause soreness and inflammation, which is why you might feel stiff for a day or two after a heavy workout.
Recovery is the process that allows your body to repair those microtears, reduce inflammation, replenish energy stores, and adapt to the stress you’ve placed on it. Without enough recovery, your muscles won’t have the chance to rebuild, your performance may plateau, and you’re more likely to end up injured.
This is where cryotherapy might have a role to play.
How Cryotherapy Works: The Science Bit
The extreme cold of a cryotherapy chamber is thought to cause your blood vessels to constrict (vasoconstriction) as a way of protecting your core temperature. When you step out of the chamber and warm up again, your blood vessels quickly dilate (vasodilation), bringing a rush of oxygen- and nutrient-rich blood back to your muscles and tissues.
This process may:
- Reduce inflammation in muscles and joints.
- Lessen delayed-onset muscle soreness (DOMS).
- Speed up the removal of metabolic waste products like lactic acid.
- Boost circulation and promote healing.
On top of that, cryotherapy is believed to trigger a release of endorphins – your body’s natural painkillers – leaving you feeling energised and refreshed.
Cryotherapy and Exercise: Does It Actually Help Recovery?
So, does stepping into a freezing cold chamber actually translate into better recovery and improved performance? Let’s take a look at what the evidence says.
1. Reduces Muscle Soreness: One of the main claims about cryotherapy and exercise recovery is its ability to reduce muscle soreness. Studies have shown mixed results, but many athletes report feeling less stiff and sore after cryotherapy sessions.
The cold exposure is thought to reduce the inflammatory response in muscles, which can ease pain and discomfort. This may be particularly beneficial after intense workouts or competitions that push your body to the limit.
2. Decreases Inflammation: Inflammation is a natural part of the recovery process, but too much can delay healing and keep you out of training for longer. Cryotherapy may help modulate this inflammation by constricting blood vessels and lowering the temperature of tissues.
This effect can be especially helpful for athletes dealing with chronic injuries or joint pain, as reducing inflammation can make movement easier and less painful.
3. Speeds Up Recovery Time: By improving blood flow and reducing muscle soreness, cryotherapy may allow you to get back to training sooner. For those who follow a demanding workout schedule or who compete regularly, this can make a significant difference.
4. Supports Mental Recovery: Recovery isn’t just physical – it’s also mental. Pushing your body through gruelling workouts can leave you mentally fatigued. Many people who use cryotherapy say it leaves them feeling uplifted, energised, and less stressed.
This mental boost can help you stay motivated and ready to tackle your next session.
How Often Should You Use Cryotherapy for Exercise Recovery?
There’s no one-size-fits-all answer, as it depends on how often you train and how your body responds. Some athletes use cryotherapy several times a week, while others might only book a session after particularly intense workouts.
A good starting point is once or twice a week. If you’re in the middle of a heavy training block or competing frequently, you might benefit from more regular sessions.
When’s the Best Time to Use Cryotherapy?
Timing is key when it comes to cryotherapy and exercise. Many people prefer to use it after their workouts, as it’s designed to reduce soreness and help with recovery.
Using cryotherapy immediately before a workout is less common, as the extreme cold may temporarily reduce muscle flexibility. However, some athletes use it pre-competition to feel energised and alert.
Can Cryotherapy Replace Other Recovery Methods?
The short answer? No.
Cryotherapy can be an excellent addition to your recovery routine, but it’s not a magic bullet. You’ll still need to focus on other pillars of recovery, such as:
- Getting enough sleep.
- Eating a balanced diet with plenty of protein and micronutrients.
- Staying hydrated.
- Using mobility work, stretching, and massage to keep your muscles healthy.
Think of cryotherapy as a complementary tool rather than a replacement for the basics.
Who Can Benefit from Cryotherapy and Exercise Recovery?
The beauty of cryotherapy is that it’s not just for elite athletes. Anyone who exercises regularly can benefit from faster recovery and reduced soreness.
- Recreational gym-goers: If you’re new to exercise and struggling with DOMS, cryotherapy can help you stay consistent without feeling too sore to train.
- Endurance athletes: Runners, cyclists, and swimmers often use cryotherapy to help with the cumulative fatigue that builds up over weeks of training.
- Team sport athletes: Footballers, rugby players, and others in contact sports may benefit from its anti-inflammatory effects after tough matches.
Those with chronic pain: Cryotherapy can be helpful for managing conditions like arthritis or tendonitis, allowing you to stay active.
Are There Any Risks or Downsides?
While cryotherapy is generally considered safe when done at a reputable clinic, it’s not suitable for everyone.
- People with uncontrolled high blood pressure, heart conditions, or severe Raynaud’s disease should avoid cryotherapy.
- Pregnant women are advised not to use cryotherapy.
- If you have open wounds or certain skin conditions, it’s best to check with a doctor first.
Possible side effects include temporary numbness, tingling, or skin irritation. These usually resolve quickly.
The biggest downside for some people is the discomfort of being in such cold temperatures – but it’s only for a few minutes, and many find it invigorating once they get used to it.
What Does a Cryotherapy Session Feel Like?
If you’re curious about trying cryotherapy and exercise recovery, you might be wondering what to expect.
When you arrive at the clinic, you’ll typically be given thermal gloves, socks, and slippers to protect your extremities. You’ll then step into the cryotherapy chamber wearing minimal clothing (usually shorts or underwear).
Once the machine starts, the temperature drops rapidly, and you’ll feel a strong, dry chill all over your body. It’s intense but manageable – you can move around slightly to stay comfortable, and you’ll be out in just 2–4 minutes.
Afterwards, you’ll warm up quickly, and many people report feeling refreshed, energised, and less sore.
What About Cost?
Cryotherapy isn’t the cheapest recovery method. Sessions can vary depending on the clinic and location. Many places offer packages or memberships – including cryotherapy packages in London – that bring the cost down if you plan to go regularly. While it’s an investment, if it helps you train consistently, avoid injury, and feel your best, it may be worth it.
Is Cryotherapy Worth Trying for Exercise Recovery?
The connection between cryotherapy and exercise is a fascinating one. While research is still evolving, there’s plenty of anecdotal evidence – and a growing number of studies – suggesting that cryotherapy can reduce muscle soreness, lower inflammation, and help you bounce back faster after tough workouts.
It’s not a replacement for proper rest, good nutrition, and smart training, but it can be a powerful tool in your recovery toolbox.
If you’re curious, why not give it a go? Book a session at a reputable cryotherapy clinic, ideally after a tough training day, and see how your body responds. You might just find it helps you feel fresher, less sore, and ready to push harder in your next workout.
Takeaway Tips for Cryotherapy and Exercise
- Use cryotherapy after your toughest training sessions to aid recovery.
- Combine it with other recovery strategies like sleep, hydration, and good nutrition.
- Start with 1–2 sessions a week and see how your body responds.
- Make sure you go to a qualified cryotherapy clinic for the safest experience.
At the end of the day, recovery is highly individual. Some people swear by cryotherapy, while others prefer traditional methods. The only way to know if it works for you is to try it out – and with sessions lasting just a few minutes, it’s one of the quickest ways to support your body after exercise.
FAQ
What is the connection between cryotherapy and exercise recovery?
Cryotherapy involves exposing your body to extremely low temperatures for a few minutes, which can help reduce inflammation and muscle soreness. When used after exercise, cryotherapy may speed up recovery and help you feel fresher for your next workout.
How soon after exercise should I try cryotherapy?
Most people choose to use cryotherapy shortly after a workout or intense training session. This timing can help minimise muscle soreness and inflammation. However, you can also schedule it later in the day if that’s more convenient.
How often should I use cryotherapy if I train regularly?
It depends on your training volume and goals. Many athletes use cryotherapy once or twice a week to support consistent recovery. If you’re training or competing intensely, more frequent sessions might be beneficial.
Is cryotherapy safe for everyone?
Cryotherapy is generally safe when performed at a reputable clinic, but it’s not suitable for everyone. People with severe heart conditions, uncontrolled high blood pressure, pregnancy, or Raynaud’s disease should avoid it. Always check with your GP if you’re unsure.
Does cryotherapy really help reduce muscle soreness?
Many athletes report feeling less sore after using cryotherapy. Scientific studies show mixed results, but the treatment’s ability to reduce inflammation and promote circulation may help relieve delayed-onset muscle soreness (DOMS).
