is cryotherapy?
Cryotherapy (Greek kryos — cold) is the therapeutic effect of cold on the body. Several types of cryotherapy are used in sport: whole-body cryotherapy (WBC) in special chambers (-110°C to -180°C, 2-3 min.), ice baths (10-15°C, 10-15 min.) and local cooling with ice packs or cold sprays.
The popularity of cryotherapy in sport is growing rapidly — it is one of the most effective ways to reduce muscle pain and inflammation after intense loads. NBA, NFL, Premier League teams have long integrated cryotherapy into their recovery routine.
🔬 Benefits of Cryotherapy for Athletes
Inflammation Reduction
Cold causes vasoconstriction (narrowing of blood vessels), which reduces the entry of inflammatory mediators into damaged tissues. After the procedure, vasodilation occurs — increased blood flow accelerates regeneration.
Muscle Pain Reduction
Cryotherapy effectively reduces delayed-onset muscle soreness (DOMS). There is data on lower pain intensity after cryotherapy compared with the control group.
Faster Strength Recovery
After cryotherapy, athletes regain maximal strength and power faster. It is especially effective in team sports where matches take place every 2-3 days.
Psychological Impact
Cryotherapy promotes endorphin release, improves mood and reduces stress. Many athletes report feeling an energy surge after the procedure.
📊 Comparison of Cryotherapy Types
| Type | Temperature | Duration | Effectiveness | Price (in Lithuania) | Availability |
|---|---|---|---|---|---|
| Whole-Body Cryotherapy (WBC) | -110°C to -180°C | 2-3 min. | Very high | 25-50 €/session | Clinics, SPA |
| Ice Bath | 10-15°C | 10-15 min. | High | Free (at home) | Easily accessible |
| Contrast bath | 15°C / 38°C | 15-20 min. | Intermediate | Free (at home) | Easily accessible |
| Ice packs (local) | ~0°C | 15-20 min. | Intermediate | ~5 € (pack) | Very easily |
| Cold sprays | -40°C to -60°C | A few seconds | Low–moderate | 10-20 € | Pharmacies, sports clubs |
📅 When to Use Cryotherapy — A Practical Guide
The effectiveness of cryotherapy depends on proper timing:
- After competitions: Ice bath or WBC within 2 hours after competition — maximum inflammation and pain reduction effect
- After intense training: Ice bath or contrast shower — if another training session is planned within 24 hours.
- In case of injury: Ice packs immediately after injury (RICE protocol: Rest, Ice, Compression, Elevation)
- Not after every training session: Too frequent cryotherapy can reduce hypertrophy signals in muscles. Use only after the most intense loads.
- Do not use before strength training: Cold reduces nerve conduction and can reduce strength performance during training.
⚠️ Safety Rules and Contraindications
⚠️ Absolute contraindications: pregnancy, severe cardiovascular diseases, Raynaud's syndrome, open wounds, severe anemia, cold allergy (cold urticaria).
⚠️ Safety rules: Always wear gloves, socks and underwear. Do not stay in the WBC chamber for longer than 3 min. In an ice bath — no longer than 15 min. If you feel severe discomfort, stop the procedure immediately.
⚠️ After cryotherapy: Do not go immediately into a hot sauna or shower — let the body warm up gradually and naturally.
🙋 FAQ About Cryotherapy
Is whole-body cryotherapy (WBC) better than ice baths?
WBC is more extreme but shorter (2-3 min. vs 10-15 min.). There is data on similar effectiveness. WBC is more convenient because you do not need to be wet, but it is more expensive and less accessible.
How often can cryotherapy be used?
Professional athletes use it 2-5 times per week during intense periods. For amateurs, 1-2 times per week after the hardest workouts is enough.
Does Cryotherapy Help with Weight Loss?
Cryotherapy slightly speeds up metabolism (the body burns calories while warming up), but it is not a significant weight loss method. One session burns only about 50-100 extra calories.