What is Cold Therapy? Everything to Know

If you're looking for something that decreases inflammation and reduces pain, cold therapy is a great option. It's simple, natural, and cost-effective.

Cold therapy, called cryotherapy, involves using cold temperatures for therapeutic purposes. Researchers theorize that cold temperatures may affect the velocity of nerve conduction, blood flow, and cellular metabolism. This combination may have various therapeutic effects on the body. 

Several forms of cold therapy are available, such as:

• Taking a cold shower

• Applying an ice pack

• Taking a cold plunge

• And using cryotherapy chambers.

The temperature and duration of cold therapy may vary depending on the method.

Cold therapy is centuries old and has been used for therapeutic purposes for hundreds of years. However, it continues to gain popularity. 

The Global Wellness Institute says cold therapy has become more popular in the last ten years and will keep growing. This may be partly due to cryotherapy centers, gyms, and spas adding cold plunge tubs. The Institute reports that the United States has the biggest market for cryotherapy.

The article below will examine cold therapy in depth, including its various types, benefits, and precautions.

Types of Cold Therapy

There are different methods of cold therapy. Some require special equipment, and others can be done in the home. 

Below are different methods of cold therapy.

Ice baths/Cold water immersion

An ice bath or cold water immersion involves submerging yourself in a tub filled with cold water and ice. Another method is using a dedicated cold plunge tub. You can also do cold water immersion in a cold lake or the ocean. It generally involves immersion for a few minutes to get the therapeutic benefits.

Cold packs/Ice packs

Cold pack therapy is one of the most accessible and standard methods of cryotherapy. Different types of ice packs are available. An alternative is to place ice in a plastic bag and wrap a towel around it before applying it to your skin. Most experts recommend using ice for 10 to 20 minutes several times daily to decrease pain and inflammation.

Cold showers

Cold showers are a simple and accessible form of cold therapy. This generally involves exposing yourself to cold water under a shower of less than 60° F for a few minutes. 

Cryotherapy chambers

Cryotherapy chambers are enclosed rooms where the air temperature is dramatically lowered. Various methods are used to cool the air, including liquid nitrogen or electrically cold air. Individuals generally step inside a chamber for a few minutes at a time.

Depending on the chamber's temperature, you may be instructed to wear a bathing suit, gloves, headband, and socks. The amount of time you spend in the chamber varies. Still, you'll generally start with a few minutes and gradually increase the time.

Localized cryotherapy

This uses similar technology to cryotherapy chambers. However, it uses a handheld device directed at a specific body area.

Physiological Benefits

Cold therapy may have various physiological benefits, such as those listed below.

Reduced inflammation and muscle soreness

Various studies indicate that cold therapy may reduce inflammation and decrease muscle soreness. For instance, a 2022 systematic review and meta-analyses published inSports Medicine involved a review of 52 studies. Researchers analyzed the effects of cold water immersion after eccentric exercise. The results indicated that athletes who received cold therapy had decreased muscle soreness and improved recovery. 

Pain relief

Cold therapy may also relieve pain by numbing nerve endings. A study in the journalPain and Therapy looked at 22 different studies. It focused on how cold application helps with pain relief.

The article found that cold therapy may decrease pain by reducing nerve transmission velocity in the pain fibers. It may also decrease oxidative stress by increasing antioxidant status.

Improved circulation

The application of cold may also improve circulation through a combination of vasoconstriction and vasodilation. When exposed to cold therapy, the blood vessels in the extremities constrict initially. However, after the initial period of constriction, the blood vessels dilate to prevent tissue damage from prolonged cold exposure. This process of alternating between constriction and dilation can improve circulation. 

Metabolic effects

Research continues on the metabolic effects of cold therapy. However, some studies indicate that cold exposure activates brown adipose tissue. This helps burn calories and produce heat and can positively affect metabolism. For example, an article in theJournal of Applied Physiology indicated that cold exposure in healthy individuals can increase energy expenditure and metabolism.

Impact on the nervous system

Cold therapy also affects the central nervous system. Initially, cold exposure activates the sympathetic nervous system, which leads to increased heart rate and the release of norepinephrine. However, after that initial response, the parasympathetic nervous system responds, which may decrease anxiety and stress and promote relaxation.

Mental health benefits

Cold exposure may also positively impact mood, reducing stress and elevation.UCLA Health reports that studies show people who took cold showers every day for months felt less depressed. 

Exposure to cold therapy may help elevate mood by increasing norepinephrine and endorphin levels. An article inStanford Lifestyle Medicine highlights that it may also help combat stress by reducing cortisol levels.

Medical Applications

Cold therapy has various medical applications, including:

Sports injuries

As reported bythe University of Rochester Medical Center, cold therapy may help treat sports injuries by reducing:

• Inflammation

• Swelling

• And pain.

Cold therapy is generally most effective when applied soon after a sports injury and frequently thereafter.

Pain management

Cold therapy constricts the blood vessels and reduces inflammation. This may also be helpful in pain management and in treating conditions such as arthritis, tendonitis, and bursitis.

Other potential medical uses

• Weight loss:Findings have shown cold therapy positively affects metabolism. This suggests it has the potential to be part of an obesity treatment plan.

• Mental health treatment:Cold therapy's mood-elevating benefits may also play a role in treating conditions such as depression and anxiety. Research also continues on potential applications in additional medical fields.

It's essential to get medical advice if you have health issues like heart or lung problems. This is especially true before using cold therapy, like cryotherapy. You should also seek advice from your healthcare provider on using cold therapy to treat various medical conditions.

Practical Application and Safety

It's critical to use cold therapy safely to prevent adverse effects. When using a cryo chamber, follow recommendations from the staff on site. Always start slow and gradually increase exposure. Before starting cold therapy, especially using localized or cryotherapy chambers, discussing it with your physician is essential.

Instruction for using various forms of cold therapy includes: 

• Cold pack:Wrap a cold pack in a towel before placing it on the skin to avoid burns. Also, avoid placing it continuously for long periods. Instead, focus on using it for 10 to 20-minute increments several times a day.

• Cold plunge:When using a cold plunge tub, gradually submerge yourself, easing into the water. Focus on taking slow, deep breaths to relax and calm your mind. Stay in for a few minutes, especially when just starting out.

• Cold shower:Using a cold shower, turn the water to the coldest temperature you can tolerate and aim for about 30 seconds. Gradually increase your time to a few minutes each day.

• Cryotherapy:The directions for the cryotherapy chamber may vary. It is essential to follow the directions given by the chamber employee.

General recommendations for temperature and duration are in the chart below.

Safety precautions

It's essential to take proper safety precautions. This includes starting slow and not exceeding the recommended duration of cold exposure. Certain risks can occur when safety precautions are not followed, such as: 

• Frostbite
• Nerve damage
• Skin burns

Not everyone is an appropriate candidate for all forms of cold therapy. Most people can safely use cold pack therapy. However, other forms of cold therapy, such as a cryo chamber, may not be appropriate for everyone. Possible contraindications for some forms of cold therapy include: 

• History of cardiac arrhythmias
• Asthma
• Pregnancy
• Diabetes 
• Seizure disorders
• Individuals with conditions that impair circulation

Some forms of cold therapy, such as applying cold packs, require proper skin protection. Do not place a cold pack or ice directly on your skin. Instead, wrap cold packs or ice around a towel for adequate skin protection.

Scientific Evidence and Research

Scientific evidence and research support claims that cold therapy can be beneficial for treating certain conditions, such as inflammation. As stated above, various journal articles support the use of cold therapy for:

• Inflammation reduction

• Pain control

• Sports injuries

• And its positive effect on metabolism.

A systematic review and meta-analysis included ten clinical trials. It was published inFrontiers in Physiology and analyzed over 31 years of data. The research was conducted to determine the effect of cold therapy on brown adipose tissue and metabolism.

The research indicated that cold therapy may activate brown fat. Brown fat helps regulate blood sugar, burn calories, and improve metabolism.

It's helpful to differentiate between proven and anecdotal evidence when determining if cold therapy is appropriate for you. Proven evidence includes systematic investigation and rigorous studies using scientific methods. Anecdotal evidence is based on limited accounts of personal experience. It does not go through the same level of scrutiny as proven evidence.

Cold Therapy at Home vs. Professional Settings

It's essential to consider the pros and cons of cold therapy when considering it at home or in a professional setting.

For example, cold therapy at home is easily accessible, usually cost-effective, and simple to use. It may cost more and be less convenient in a professional setting.

However, a professional setting may be best if you have a significant sports injury requiring intense cold treatment (i.e., such as with a cryotherapy chamber). A professional setting may also be helpful if you will not perform the treatment independently.

Debunking Myths and Misconceptions

There are certain myths and misconceptions about cold therapy, including those listed below. 

Myth:Cold therapy is only effective for muscle pain. Cold therapy has additional uses besides muscle pain, such as mood, metabolism, and joint discomfort.

Myth: Cold therapy is unsafe. Cold treatment is generally safe for most people. However, some forms of cold therapy, such as a cryotherapy chamber, should be used with caution for some individuals.

Myth: Cryo chambers are painful. Although a cryotherapy chamber may feel unusual and cause tingling and a cold sensation, it is typically not painful. 

Myth: The colder, the better: More extreme temperatures do not necessarily provide better results.

Conclusion

Cold therapy involves applying cold temperatures to the body to provide therapeutic benefits. Cold therapy may involve applying cold packs, cold showers, cold baths, or cryotherapy chambers.

Cold therapy may reduce pain and inflammation related to injuries or chronic medical conditions like arthritis. It may also boost metabolism and promote improved mood. Before starting cold treatment, consult a healthcare professional to ensure it is appropriate. 

FAQ

Why does cold help swelling?

Cold constricts the blood vessels, reducing blood flow and subsequently swelling an infected area.

Can you put ice directly on your skin?

You should not put ice directly on the skin. It could damage the underlying tissue and lead to ice burns.

What are the four stages of cold therapy?

The four stages of ice therapy include: 

1. Cold: This is when the initial cold treatment is first applied, and you feel the initial cold. 

2. Stinging: After initially feeling a cold sensation, a stinging feeling may develop.

3. Burning or aching: Some individuals feel aching or burning sensation as cold therapy continues.

4. Numbness: Lastly, numbness develops at the end of a cold therapy session.

What are the negative effects of cold therapy?

The possible adverse effects of cold therapy include: 

• Potentially frostbite 

• Nerve damage 

• Cardiac arrhythmia 

Who cannot do cryotherapy?

Individuals who have the following conditions cannot do cryotherapy: 

• Raynaud's

• Pregnancy 

• Seizure disorders

• Open wounds and infection 

• Cardiac conditions