For many years in the sports world, cold therapy has been used to promote recovery, limit muscle soreness, and offer numerous other health and wellness benefits. But the real question is, which method is the best?
This article discusses the potential benefits and precautions when embarking on an ice bath or cryotherapy session.
Ice Bath Benefits
Ice baths are essentially the same thing as cold plunges and come in many forms. Whether you’re using a bathtub, barrel, or freezer, 41-50 degrees Fahrenheit is typically the most effective range for an ice bath. But any colder and the water becomes too icy.
Several studies, like those in a 2016 article from the Journal of Physiology, illustrate the numerous benefits of ice baths:
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Increased recovery rates
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Improved immune system
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Decreased pain and swelling
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Increased energy
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Help with de-stressing
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Muscle recovery
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Heart rate variability
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Endurance training effects
When you take the plunge, your sympathetic nervous system sends an emergency signal to your brain, encouraging you to get out. By calming your mind and taking slow, deep breaths, you can convince your brain that everything is fine. This helps build mental resilience for your workouts, a challenge which many often find enjoyable.
The recommended time to remain in an ice bath is between 2 and 10 minutes. If you start to shiver, it’s time to get out.
Biggest Cons of Ice Baths
While ice plunges are accessible to everyone with ice and a tub, they do provide a bigger initial shock to the body which may be overwhelming for less experienced athletes.
This is why ice baths are not recommended for those with blood pressure issues and heart conditions. There is also a risk of hypothermia and frostbite if not performed correctly, for instance, if the temperature is colder than the recommended standard.
Now that we’ve talked about ice baths, it’s time to discuss many celebrities’ favorite method for taking the plunge: cryotherapy.
What is Whole Body Cryotherapy (WBC)?
Whole Body Cryotherapy involves standing in an ice chamber for around one to three minutes with extremely cold temperatures ranging from -166 to -274 degrees Fahrenheit. That sounds insane, right? It’s actually more comfortable than being submerged in icy water or a cold shower.
For athletes, WBC has been hailed as the most effective method for decreasing muscle pain and promoting muscle recovery. It helps repair muscles more rapidly, thereby limiting soreness and pain.
Benefits of cryotherapy include:
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Reduced inflammation
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Hormone regulation
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Dopamine boosts
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Improved mental health
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Stimulates blood vessels for better circulation
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Reduced muscle soreness after intense exercise
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Improvements in skin health
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Immune system benefits
Biggest Cons of Cryotherapy
While cryotherapy is considered safe and always performed under the guidance of a professional, it still has its own risks. Frostbite and skin irritation are still possible as well as nerve damage if something goes wrong. Similar to ice baths, cryotherapy may not be recommended for those with specific medical conditions like heart or blood pressure issues.
Cryotherapy is also expensive and may not be accessible to everyone.
Now that we know the benefits of ice baths and cryotherapy, what are the real differences between the two?
Cryotherapy vs. Cold Plunge
Whole Body Cryotherapy uses dry air that gradually cools, reducing the shock that comes from plunging into an ice bath. The lack of humidity prevents frostbite, making the air feel warmer than it actually is.
It’s important to note that while there is little to no risk of over-chilling as the body’s core temperature remains warm during cryotherapy, cold water therapy can lead to hypothermia if one isn’t careful. Cryotherapy sessions are always supervised, while many at-home ice baths happen without another person regulating time.
We always recommend consulting a physician or sports professional before performing any new recovery methods. Sticking to strict timekeeping practices and getting out of the tub before you start to shiver are some of the best ways to ensure you stay safe during ice baths.
So, Which is Better?
While both cryotherapy and ice baths have immense benefits, cryotherapy is the more comfortable and safer option overall. Recovery from cryotherapy is also nearly instant, whereas ice baths might take a bit longer to get blood pumping again. Cryotherapy is also more convenient, as you can be in and out in three minutes without getting wet.
Regarding the benefits comparison, few studies suggest that one method carries more benefits than the other. However, one 2014 study in Front Physiology suggests that cold plunges may have a more positive impact on post-exercise fatigue and performance than cryotherapy.
Overall, your chosen method comes down to personal preference, accessibility, and athletic experience.
Final Word: When Should You Use Cryotherapy or Ice Baths?
Cold therapy is a powerful and effective tool you can add to your recovery kit. Apart from preference, the best method comes down to timing and your desired outcome.
Cryotherapy is perfect for rapid pain relief, reduced inflammation, and a boost in athletic performance between intense sessions. On the other hand, ice baths will offer deep muscle recovery benefits and may provide mental benefits such as resiliency, increased dopamine, and a boost in mood over the short and long term.
Ice baths will take longer and require more preparation as they involve submerging yourself in water and getting wet, so getting in and out won’t be as simple as cryotherapy. Ice baths will also add more stress and shock to the body, so beginners are strongly encouraged to take caution or choose cryotherapy instead.
In addition to cold therapy, high-quality protein supplements play a key role in muscle recovery. At Ultimate Nutrition, we ensure that our protein powders and fitness supplements, like Prostar 100% Whey and Whey Gold, provide muscle repair and growth, helping your body get the essential nutrients it needs after the stress of cold therapy.
Because recovery, supplements, and training are best when used in sync.
The information provided in our articles are meant for informational and educational purposes exclusively and should not be considered as medical advice. It is essential to consult a healthcare professional before starting a new nutritional product and/or making significant changes to your diet and/or starting a new exercise regime. These products are not intended to diagnose, treat, cure, and/or prevent disease.
