Forms of Cryotherapy are commonly used following a high-intensity bout of exercise to speed recovery. But what is it? Cold-water immersion (CWI) or ice baths, ice or cold gel pack application, ice massage, cold-air therapy or any other local or general application of cold for therapeutic purposes, are all various forms of Cryo.
The question most people ask is, should you subject your body to such cold temperatures? Simply put, yes - The fundamental change induced by cold therapy drives a reduction in tissue temperature, which subsequently exerts positive effects on blood flow, cell swelling and tissue metabolism. Cold therapy causes core temperature reduction and cardiovascular and endocrine changes, which can lead to faster recovery.
Here are two immediate benefits:
Tissue Metabolism
Following exercise, stressed muscle fibers may have an increased energy demand as they restore ion gradients, repair structural damage and replace energy stores. Thus, reducing muscle energy demand by cooling may reduce the metabolic stress experienced by a muscle fiber and minimize the disparity between oxygen supply and demand.
Blood Flow
Although reducing blood flow to stressed/fatigued muscles to enhance recovery seems counterintuitive, reducing blood flow is thought to decrease subsequent pain, functional impairment and the potential for secondary damage caused by inflammation.
The right treatment depends on the areas you wish to focus on and the physical degree of your workout, but the two most talked about forms of Cryo are Ice Baths (CWI) and the use of Cryogenic Chambers. Cold Water Immersion has become popular among sportsmen and women to cool strained muscles in order to recover faster, compete again sooner and train harder. While Cryogenic Chambers are a relatively new method of speeding up recovery and regarded by some elite athletes and coaches as a step forward, a superior treatment. The latter typically consists of being exposed to extremely cold air (below -100°C) in a specialized chamber.
First-timers should try ice baths, typically lasting for 10 minutes. For more information on Cryogenic Chambers, consult your local physician about nearby locations and if it's the right method for you.
