- April 3, 2025
Cryo therapy — it sounds intense, right? The idea of exposing your body to sub-zero temperatures for several minutes can sound a bit extreme, but this cold therapy is gaining serious traction. Athletes, wellness enthusiasts, and even everyday people seeking pain relief or faster recovery are turning to cryotherapy to boost performance and overall well-being. But what’s really going on with this trend? Can freezing your body in a cold chamber actually deliver all the benefits people rave about? We’re about to break down the science and figure out what cryotherapy is, what it does to the body, and whether it’s worth the hype.
At its core, cryotherapy is the practice of exposing the body to extremely cold temperatures to trigger certain physiological reactions. The most popular form is whole-body cryotherapy (WBC), where you step into a chamber cooled to around -200°F (-130°C) for 2-4 minutes. The treatment can also be more localized, focusing on specific areas to reduce inflammation or treat skin conditions.
The concept behind cryotherapy is based on an ancient practice called cold therapy or cold exposure, which has been used for centuries to treat pain and swelling. Think about athletes soaking in ice baths after a tough game to reduce muscle soreness. Cryotherapy takes that idea and amplifies it. Modern cryotherapy uses liquid nitrogen to rapidly lower the air temperature, and because it’s so fast, it prevents frostbite and other cold-related injuries.
So, what exactly happens to the body when you’re exposed to these crazy-cold temperatures? When you step into a cryo chamber, the extreme cold causes your blood vessels to constrict (vasoconstriction), which reduces inflammation and numbs pain. This is a natural defense mechanism your body uses to protect itself from cold environments.
Your body’s response doesn’t stop there. After leaving the chamber, your blood vessels quickly dilate (vasodilation), flooding your tissues with nutrient-rich blood. It’s believed that this process helps flush out toxins, reduces inflammation, and promotes faster recovery from muscle damage or injury. Some proponents of cryotherapy claim it can also improve mental clarity, boost metabolism, and even enhance mood.
One of the key physiological effects of cryotherapy is the release of endorphins—your body’s natural painkillers. These endorphins, along with norepinephrine (a hormone involved in the fight-or-flight response), can create a sense of euphoria after a session. That’s part of why many people report feeling refreshed and invigorated after cryotherapy.
While cryotherapy is generally considered safe when done under proper supervision, it’s not without risks. The most common side effects include temporary numbness, redness, or irritation of the skin. Some people may experience dizziness or lightheadedness immediately after a session due to the sudden change in temperature.
It’s also important to note that whole-body cryotherapy isn’t suitable for everyone. People with certain health conditions, such as uncontrolled high blood pressure, heart conditions, or cold allergies, should avoid cryotherapy. Additionally, pregnant women are advised against undergoing cryotherapy due to potential risks to the fetus.
One of the major concerns with cryotherapy is the lack of long-term research on its effects. While many of the short-term benefits, like reduced inflammation and pain relief, are well-documented, we still don’t know much about the long-term impact of regular cryotherapy sessions. More research is needed to fully understand the potential risks and benefits.
If you’re considering trying cryotherapy, you’re probably wondering how often you should do it. The answer depends on your goals. Athletes might use cryotherapy more frequently during intense training periods to aid recovery, while someone using it for chronic pain relief might need fewer sessions.
Most people start with 2-3 sessions per week and adjust based on how their body responds. Since the effects are cumulative, regular sessions may provide more noticeable benefits over time. However, it’s always best to consult with a healthcare professional before starting any new treatment, especially if you have underlying health conditions.
Cryotherapy is still a relatively new area of study, and while there’s a growing body of research supporting its benefits, the scientific community is cautious. The research so far has produced mixed results, with some studies showing significant benefits and others showing little to no effect.
For example, a review published in Frontiers in Physiology found that whole-body cryotherapy can reduce inflammation, improve muscle recovery, and enhance athletic performance. However, the authors also noted that the evidence is still limited, and more high-quality studies are needed to draw definitive conclusions.
In another study, published in the Journal of Thermal Biology, researchers found that cryotherapy reduced muscle soreness and improved recovery in athletes, but only when combined with other recovery strategies like rest and proper nutrition. This suggests that cryotherapy should be seen as a complementary treatment, not a standalone solution.
You might be wondering how cryotherapy compares to the more traditional method of cold therapy: ice baths. Both methods work by cooling the body to reduce inflammation and promote recovery, but there are some key differences.
Ice baths involve immersing the body in cold water (typically around 50-59°F or 10-15°C) for 10-20 minutes. Cryotherapy, on the other hand, exposes the body to much colder temperatures for a much shorter time — usually just a few minutes.
The main advantage of cryotherapy is that it’s faster and more convenient. You don’t have to sit in freezing water for 20 minutes to get the benefits. However, ice baths are more accessible and don’t require any specialized equipment. Both methods have been shown to reduce muscle soreness and inflammation, so it ultimately comes down to personal preference.
Cryotherapy is a fascinating and rapidly growing wellness trend with a lot of promise. From reducing muscle soreness and inflammation to boosting mood and mental clarity, cryotherapy offers a range of potential benefits. However, it’s not a one-size-fits-all solution, and more research is needed to fully understand its long-term effects.
If you’re considering trying cryotherapy, it’s important to do your research and consult with a healthcare professional to ensure it’s safe for you. When used correctly, cryotherapy can be a powerful tool for recovery, pain relief, and overall well-being.
Cryotherapy is generally considered safe for healthy individuals, but it’s important to consult with a healthcare professional, especially if you have any underlying conditions.
Most people start with 2-3 sessions per week, but frequency can vary based on your goals and how your body responds to treatment.
Cryotherapy may slightly boost metabolism, but it is not a magic solution for weight loss. More research is needed to confirm its effectiveness.
Yes, cryotherapy is known to reduce inflammation, which can help with
nataly@bioupgraded.com
@bioupgraded
Dallas, TX, USA
