Cryotherapy explained: What the cold can do for you.
Let’s be real—standing in a chamber cooled to –200°F or stepping into an icy plunge pool might feel wild. But whole-body cryotherapy (WBC) and other cold therapies are trending—and for good reason. The science is gradually catching up with the hype, showing promising benefits for pain, mood, inflammation, and recovery. Grab a hot drink and let’s break down what cryotherapy actually does.
What’s Cryotherapy anyway?
Cryotherapy, or cold therapy, describes treatments using super-low temperatures—anything from targeted ice packs and cold-water immersion to full-body sessions in frozen air chambers, often dipping below –100 °C (–148 °F) for a few minutes WikipediaHealthline.
Whole-body cryotherapy (WBC) typically involves stepping into a chamber wearing minimal clothes (head stays out), exposed to extreme cold for 2–4 minutes; afterward, blood vessels re-expand, flushing nutrients and anti-inflammatory proteins through the body WikipediaUCLA Health.
Skin-deep to deep-down: what Cryotherapy might do for you
Quells inflammation like a cold snap
Multiple studies and meta-analyses show cryotherapy may lower inflammation markers:
A recent RCT meta-analysis (274 participants) found WBC reduced pro-inflammatory IL-1β and increased anti-inflammatory IL-10—especially beneficial for athletes and individuals with obesity Nature.
A 2024 study showed WBC decreased high-sensitivity C-reactive protein (hsCRP) long-term and even modestly improved fasting glucose in healthy individuals IJMR.
Other research reports improved pain, mood, and quality-of-life in fibromyalgia patients after WBC treatments PMCBioMed Central.
In short: the cold may help cool down internal "fire."
Muscle recovery and pain relief
For athletes and post-workout recovery, cryotherapy has a solid reputation:
Small randomized studies show WBC helps reduce muscle soreness and speeds up subjective recovery after workouts PMCWikipedia.
Major medical centers note benefits like improved mood, faster recovery, and better athletic performance—with some athletes even doing sessions before games Mass General Brigham.
Cold-water immersion (ice baths) also consistently reduces delayed onset muscle soreness (DOMS), though it may blunt muscle growth when overused WikipediaHarvard Health.
Bottom line: for that achy feeling, cryotherapy likely helps—but strategic use is key.
Mood boosts and mental perks
Cryotherapy may also calm your mind—not just your muscles:
WBC triggers adrenaline, noradrenaline, and endorphin release, which can temporarily improve mood and help with anxiety or mild depressive symptoms HealthlineNews-Medical.
One study found that five daily sessions of –130 °F cold exposure improved sleep and mood, especially in women—reporting increased slow-wave sleep and reduced anxiety New York Post.
Skin, weight, and beyond
Some of the more speculative, but still intriguing, claims:
Cryotherapy may boost antioxidant activity and support collagen production—hinting at skin benefits like improved texture or glow—but solid evidence is limited News-MedicalAllure.
Cold exposure nudges metabolism and brown fat activity, potentially aiding weight control—though benefits appear modest without a healthy lifestyle Mass General BrighamHealthlineBaylor Scott & White HealthVerywell Health.
