The Science Behind Cold Therapy for Recovery

What Is Cold Therapy?

Cold therapy — also called cryotherapy — involves exposing your body to cold temperatures to promote recovery, reduce inflammation, and boost circulation. Methods range from ice baths and cold showers to whole-body cryotherapy chambers.

How It Works

When you expose your body to cold, blood vessels constrict (vasoconstriction), reducing blood flow to the area and limiting inflammation. When you warm up, blood rushes back, bringing fresh oxygen and nutrients that speed healing. This process, called "the hunting response," is the foundation of cold therapy's benefits.

What the Research Shows

A 2025 meta-analysis published in the Journal of Sports Medicine found that cold water immersion after exercise significantly reduced muscle soreness at 24 and 48 hours compared to passive recovery. Participants also reported improved perceived recovery and readiness to train.

Who Should Try It

Cold therapy works best for people who exercise regularly and experience muscle soreness or joint inflammation. Athletes recovering from intense training sessions see the most benefit. However, people with cardiovascular conditions, Raynaud's disease, or cold sensitivity should consult a doctor first.

Getting Started Safely

Start with cold showers — 30 seconds of cold water at the end of your regular shower. Gradually increase to 1-2 minutes over two weeks. If you want to try ice baths, aim for water between 50-59 degrees Fahrenheit for 5-10 minutes. Always listen to your body and get out if you feel numbness or extreme discomfort.