Everything you need to know about cryotherapy

Monday, 1 March 2021

Sarah Pelham

What’s cooler than being cool? Well, cryotherapy, though we’re pretty sure that’s not what Outkast were talking about when they got us to shake it like a Polaroid picture.

Nevermind. This alternative therapy is ice cold, and it can be supremely effective when it comes to sore muscles and inflammation. Plus, it’s got a host of other benefits. Read on for the ins and outs of chilling it right out ❄️.

What is cryotherapy?

Essentially, you’ll step into a space-ship looking chamber and be rapidly chilled down to super-low temperatures.

We’re so glad you asked. Cryotherapy is the practise of exposing the body to extremely cold temperatures. It reduces inflammation, which can help with everything from sore muscles to arthritis, and many people find it’s a real mood booster. If you’re just looking to treat one area, it might be done with ice packs, cooling sprays, or cold air. However, for the whole body, it means stepping into a cryotherapy chamber. Think of it as a freezer for one: they can get as cold as -150 degrees Celsius.

Whole body cryotherapy

Whole body cryotherapy is quite the trend piece, with everyone from Gigi Hadid to Will Smith getting involved. Essentially, you’ll step into a space-ship looking chamber and be rapidly chilled down to super-low temperatures. Expect to stay in there for 2 to 4 minutes (1).

What does a cryotherapy chamber do?

Well, it gets you very, very cold. Cryotherapy chambers are typically found -90 to -150 degrees Celsius, so hanging around in there will lower your body temperature significantly. For this reason, it’s great for relief from muscle pain and inflammation.

How long do the effects of cryotherapy last?

You can expect to feel pretty great for the rest of the day - the extreme cold prompts an endorphin response, which we all know and love as that incredible post-exercise feeling. In terms of pain relief, regular visits are recommended, and the reduction in swelling should see you feeling much more comfortable for six to eight hours after each treatment (2).

How many cryotherapy treatments do I need?

The number of cryotherapy sessions you go in for will depend on your goals. Some serious athletes go every day for recovery purposes, while other fans of the big chill will head in 2 or 3 times a week. As with most therapies like this, an initial course is recommended, with maintenance treatments to follow. This will vary person by person, so chat to your physio. A typical regimen may mean starting out with 5 to 10 treatments reasonably close together. From there, you might drop down to once or twice a week. Either way, it’s gonna get icy 💎.

Cryotherapy benefits

Cryotherapy for weight loss

So with the proviso that whole body cryotherapy hasn’t been studied super extensively at this point, it is popular as a tool to support weight loss. The idea is that cooling your body down rapidly makes it work harder, therefore burning more energy. This hasn’t been proven yet, but a 2014 study did suggest that cryotherapy can help with recovery after exercise, allowing you to work out more (3). That’s got to be a good sign.

Cryotherapy for arthritis

Now this is one area where cryotherapy really does seem to stack up. One study showed that whole body cryotherapy can significantly reduce the pain associated with rheumatoid arthritis, and that the treatment was well-tolerated (4). This makes a lot of sense when you consider the role inflammation plays in joint conditions. So if you’re suffering from arthritis, cryotherapy might be something to try. Have a word with your doc and see what they think.

Cryotherapy for cellulite

The first thing to note about cellulite is that just about everyone has it - well over 90% of women. It’s completely natural, and while we may not love it, it’s kinda here to stay. However, cryotherapy’s proponents do say it can reduce the appearance of cellulite. The jury is out on how long that reduction may last, but hey, the option is there.

Cryotherapy for back pain

More good news: whole body cryotherapy can reduce the inflammation that goes along with your bad back, and thus provide pain relief. If you’ve been feeling stiff and sore, getting ice cold could be exactly what you need.

You’ll be happier than this, we promise, especially once your back clears up.

“Cold treatment can speed recovery,” Dr Nayan Patel of the Texas Back Institute told that organisation’s website. “For example, ice can cause a restriction of blood flow to an injury that can prevent swelling and potentially inflammation.” (5)

Is cryotherapy good for inflammation?

Oh yes. Cryotherapy’s whole deal is reducing inflammation, so if that’s what you seek, you’re in the exact right place. When you think about how many troublesome conditions are linked to inflammation, from migraines to muscle pain, chilling out starts to sound like a very good idea.

Benefits of cryotherapy for athletes

Well, if you’d like to follow in the footsteps of LeBron James and Cristian Ronaldo, you’d better get yourself to a cryotherapy chamber. This ice-cold treatment is hugely popular with athletes, since cryotherapy reduces inflammation and speeds up recovery times. Even if you’re not quite operating on the King James level, cryotherapy could be exactly what you need to help you get game-day fit.

What to expect after cryotherapy

An obvious one: you’re going to be chilly. You can expect a bit of shakiness, and you’ll want to get moving in order to get your circulation back to normal. It’s pretty common to see exercise bikes outside cryotherapy chambers for this reason. A chill and spin combo, if you will. Cryotherapy enthusiasts also report a feeling of invigoration and energy - it’s quite the mood booster. You’ll soon warm up, of course, and can go about the rest of your day.

What are the side effects of cryotherapy?

So, with the low temperatures cryotherapy works with, there are a few precautions that need to be taken. Your extremities will need to be covered to avoid the possibility of frostbite (yikes), and it’s important to ensure you’re only in there for the prescribed time (typically two to four minutes, maximum). Check in with the spot you’re headed to and see if you need to bring gloves, socks and so on yourself, or if they’ll have them ready for you.

If you don’t love tight spaces, this might be a slightly challenging one, but it really is only for a few minutes. In addition, you might feel a bit of numbness or tingling, and your skin may go red, but this should clear up quickly once you’re back to room temperature. If not, you’ll want to check in with your doctor.

So the potential (but uncommon) side effects of cryotherapy could include…

Numbness
Tingling
Claustrophobia
Redness of skin

Can I shower after cryotherapy?

Since you’ve just been so cold, it’s best to avoid hot showers for 6 hours or so after cryotherapy. You’ll want to give your body a chance to balance itself out first.

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