Cryotherapy for Athletes: How it works, Benefits

Cryotherapy is the practice of exposing your body to very cold temperatures, such as an ice bath, a cold shower, or a cryo-chamber (an enclosed device that exposes the body to extremely cold air cooled by Nitrogen). Some forms of cryotherapy have been practiced for centuries in various cultures around the world, and research suggests it may have therapeutic benefits for athletes both pre- and post-training.  

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Brian George is a performance recovery specialist with Mass General Brigham. According to Brian, "Here at the Center for Sports Performance and Research, we recognize that elite athletes are looking to harness the power of cryotherapy to gain a competitive edge before an important competition, boost their energy before an intense workout, or speed their recovery and reduce inflammation after strenuous activity. Our cryotherapy facility is clean, spacious, and professionally managed. It's a convenient place to try cryo for the first time, or to commit to integrating the therapy into your regular recovery practices.”  

Cryotherapy is not recommended as a medical treatment, but rather as a tool to aid athletic recovery. This offering is supervised and recommended to some athletes based on individual needs and goals, considering overall health and wellness history. 

Benefits of cryotherapy 

The formal study of cryotherapy, especially whole-body cryotherapy using nitrogen-cooled air, is a relatively new field. However, available evidence indicates that cryotherapy may have benefits for athletes, including: 

• Hormone regulation: Cold exposure is linked to higher levels of testosterone and lower levels of cortisol, which may improve athletic performance. 
• Nervous system effects: Cryotherapy may provoke changes in neurotransmitters like dopamine and increase activity between the sympathetic nervous system and skeletal muscle, inducing a faster heart rate. These effects may help to prime an athlete for performance. 
• Psychological well-being: In some studies, participants who received whole-body cryotherapy reported improved mood and sense of well-being. Considering the role of psychology in high-level competition, improved mood and reduced stress may help athletes perform at their best. 
• Reduced post-training discomfort: Some studies show that post-exercise cold exposure can reduce perceived muscle soreness after training. 
• Improved performance: Cold-water immersion after a workout has been positively linked to multiple performance measures, including muscular power, muscle soreness, and perceived recovery. 

How does cryotherapy work? 

Cryotherapy for athletes usually takes one of two forms: selective submergence in ice baths, or whole-body cryotherapy using a device called a cryo-chamber that exposes the athlete to extremely cold air (as cold as -200 degrees Fahrenheit). 

In response to extreme cold, the body performs an "emergency reaction" to accelerate blood flow to the core to maintain optimal temperature. This reaction also activates the sympathetic nervous system, changing hormone and neurotransmitter levels. After leaving the cold environment, blood flows back to the limbs and other peripheral areas, bringing a rich supply of resources prepared by the body to combat the "emergency" situation. 

Considerations for cryotherapy 

Cryotherapy for athletes works, at least in part, by activating a stress response. As a result, it can be an intense experience. It may be contraindicated for those with heart problems, especially in the extreme temperatures of whole-body cryotherapy. Ice baths and cold-water immersion use less extreme temperatures, allowing people to gradually build their resistance to the cold to lessen the shock. 

In some cases, the intense cold of cryotherapy can cause a drop in blood pressure, leading to dizziness and fainting. “Because of the extreme cold involved, cryotherapy can be a shock to the system,” George warns. “A cryotherapy chamber leverages the latest in recovery technology to allow supervised monitoring of users’ physiological response to the therapy, including extremely precise temperature control. To maximize safety, cryotherapy should only be applied in controlled and supervised environments like the one we provide at the Center for Sports Performance and Research.” 

Extreme cold exposure that lasts too long can cause tissue damage. That may be more of a problem for ice baths and cold-water immersion, where people may spend more time in the cold, than for whole-body cryotherapy, where sessions are strictly timed due to the extreme temperatures involved. 

In recent years, the popularity of cryotherapy has increased exponentially. 

Once a novel concept, cryotherapy has now established itself as a sought-after treatment. But what exactly is cryotherapy, and why has it captivated athletes and wellness enthusiasts?

Cryotherapy, to mean cold therapy, is a technique where the body is exposed to extremely low temperatures for several minutes. Often conducted in a cryotherapy chamber, it has evolved from initial medical-only applications to a mainstream wellness recovery solution. 

Ice was traditionally used to treat musculoskeletal injuries, while cold water immersion or whole-body cryotherapy was more used for exercise recovery. 

Cryotherapy has evolved to encompass a broad spectrum of treatments, from whole-body sessions in an enclosed chamber to local applications using liquid nitrogen sprays. 

The essence of cryotherapy is its use of intense cold - whether through refrigerated cold air or liquid nitrogen - to stimulate our body's natural healing mechanisms. This helps professionals utilise it as a physical intervention in treating injury and exercise recovery. 

At the Body Lab, our dual chambers sit at -60 degrees (Pre Chamber) and -110 degrees (Main Chamber). 

While this can seem daunting to the uninitiated, our cryotherapy chambers are meticulously designed to ensure safety and cold exposure benefits. 

Understanding Cryotherapy Chambers

At the heart of cryotherapy lies in the chamber itself. Like our dual chamber, the cryotherapy chamber has a sole purpose: to expose the body to extreme colds to elicit various health benefits.

Our dual chamber begins this process at a warmer temperature than the main chamber (still -50 degrees), which can prepare users to enter the main chamber. 

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Now that we're inside, how does the cryotherapy chamber actually work?

Our skin's thermoreceptors sense the rapid temperature drop and signal the brain, triggering a systemic response in our body. This response includes constricting peripheral blood vessels, causing blood to flow away from extremities and towards vital organs. 

This is known as vasoconstriction, a natural cold defence mechanism. Once we've finished our session, we experience vasodilation, which flushes the body with fresh, oxygenated blood. 

The freezing environment created by liquid nitrogen or refrigerated cryotherapy chambers is dry - making it more tolerable for many than the wet alternatives such as an ice bath or cold shower. This type of cold exposure is known as whole-body cryotherapy. 

We advise members to stay in our pre-chamber for 30 seconds to prepare and clear their skin of excess water. Then, they step into the main chamber for up to two to four minutes, depending on their experience level. The recommended time spent in cryotherapy is 11 minutes weekly, so it's best not to overdo sessions.

The Comprehensive Benefits of Cryotherapy

If you're in the wellness space, you may have heard of popular, established figures like Wim Hoff and Andrew Huberman discussing the benefits of cryotherapy and cold exposure. The allure of cryotherapy extends far beyond its initial novelty, with cold temperatures serving as a powerful tool in enhancing health. 

Cryotherapy has been proven to be highly beneficial to elite athletes, so far as to become a regular part of recovery programs for several years. Through this cold exposure, athletes have seen an increase in muscle recovery speed, a reduction in inflammation and an enhancement in muscle healing, allowing regular delivery of top-tier performance. 

Research also shows that cold therapy activates our sympathetic nervous system, sending our body into flight or fight. This activation sends all of our blood to the core (our heart) and releases an abundance of "happy hormones", such as adrenaline and dopamine, which will affect your mood positively. These energised effects can last up to 6-8 hours.

Peyronnel et al. () suggest local cryotherapy reduced systemic endothelial activation management. Mechanistically, the reduction of circulating levels of IL-17A is a possible link between joint cooling and remote vascular effects. Individuals also report improved sleep quality, muscle soreness alleviation and pain relief. Cryotherapy is also used to treat skin conditions, such as atopic dermatitis. 

For a deeper understanding of how cryotherapy can benefit you, your muscle recovery and wellness, visit our detailed guide on cryotherapy benefits.

Different Types of Cryotherapy

Cryotherapy can be experienced in different forms, each catering to different needs. 

Whole-Body Cryotherapy

The most widely known form is whole-body cryotherapy, which involves exposing your entire body to freezing temperatures in a cryotherapy chamber. As you enter, the cold air encompasses your whole body, triggering the aforementioned systemic response. Popular for its overall health, muscle recovery, inflammation reduction and mood benefits.

Partial-body Cryotherapy

A different approach than whole-body cryotherapy, partial-body cryotherapy focuses on isolating specific areas of the body. This can involve localised devices or ice packs to target particular muscles or joints. Partial-body cryotherapy is often used to target specific injuries or pain points, providing targeted relief. 

Ice Pack Cryotherapy

The most traditional form of cryotherapy is performed using ice packs. Commonly used at home to treat minor injuries or inflammation, it's a convenient and accessible option for immediate relief. It doesn't, however, offer the same systemic benefits as whole-body or partial-body cryotherapy. Ice pack cryotherapy is, therefore, a better option as a self-applicable treatment.  

Key Cryotherapy Takeaways

Cryotherapy offers many benefits and is a versatile and innovative treatment option. From aiding in muscle recovery to combatting inflammation, cryotherapy is a valuable addition to the many wellness modalities available. Additionally, by managing chronic conditions such as rheumatoid arthritis, cryotherapy provides additional applications outside of general well-being enhancement. 

While suitable for a range of people, including elite athletes and those with specific health conditions, like all recovery therapies, approach it with an understanding of the risks and benefits. 

Consulting with our team before booking a session is an excellent step in ensuring you understand what to expect. Additionally, if you're unsure whether cryotherapy is a good option for you due to a concern or health condition, consult a healthcare professional before a session. 

Cryotherapy can have a significant impact on one's health and lifestyle - aiding with anxiety and depression or allowing you to recover more efficiently so you can arrive at your next workout fully prepared. With our advanced dual chamber, you can experience the best of whole-body cryotherapy. 

Contact The Body Lab team or book a session online to start enjoying the benefits of cryotherapy today.