The Efficacy of Cryotherapy: A Deep Dive into Cold Treatments for Recovery - Key Takeaways

Key Takeaways

Cryotherapy includes whole body cryotherapy and cold water immersion.
Historical use of cold treatments dates back to ancient Egypt and has evolved over centuries.
Scientific evidence suggests cold water immersion is more effective than whole body cryotherapy for recovery.
Cryotherapy may reduce muscle soreness but does not significantly improve other recovery metrics.
Alternative recovery methods like low-intensity cycling may be more beneficial than cryotherapy.
Cryotherapy could potentially hinder muscle growth and performance adaptations.

2500

years since cold treatments were used in ancient Egypt

articles reviewed in a 2015 systematic review on cooling treatments

weeks of training in a study comparing cold water immersion and cycling

Cryotherapy may reduce muscle soreness but lacks impact on objective recovery metrics.
Placebo effect may influence perceived soreness reduction.

Overall, cryotherapy may not provide significant benefits and could hinder muscle growth.
Consideration of other recovery options is advised.

"It does seem to be the case that they might reduce muscle soreness in the days following training."

"Cryotherapy may actually be counterproductive to muscle adaptation."

"If you're gonna pick between one or the other, the ice bath is the way to go."