She Strengthens

Unlock the Power of Cold: Separating Fact from Fad in Cryotherapy

Are you tired of living with arthritis, insomnia, or struggling to boost your athletic performance? You may have stumbled upon cryotherapy, a trendy solution that uses extreme cold as medicine. But does it really live up to its promises?

What is Cryotherapy?

Cryotherapy encompasses any type of cold therapy, from icing a sore knee to full-body immersion in subzero temperatures. Whole-body cryotherapy (WBC), a popular wellness trend, involves spending 2-4 minutes in a chamber chilled to -200 to -300°F (-128 to -184°C). Proponents claim it torches calories, ramps up athletic recovery, and treats a range of ailments from arthritis to depression.

The Science Behind Cryotherapy

The idea behind cryotherapy is that extreme cold triggers a body-wide response, improving blood circulation, relieving pain, and even boosting mood. Cold temperatures can reduce inflammation, similar to using an ice pack on a swollen wrist, but on a whole-body scale. The numbing effect of cold can also help alleviate arthritis and other inflammatory diseases.

Elite Athletes and Cryotherapy

Many top athletes have incorporated WBC into their training regimens, using it to prevent injuries before workouts and enhance recovery afterward. Theoretically, the extreme cold constricts blood vessels, reducing pain, swelling, and inflammation. After the treatment, the body redistributes blood and oxygen, potentially aiding in healing and cellular regeneration.

Does Cryotherapy Hurt?

Submerging your body in freezing cold temperatures can be an unusual sensation, but it’s not typically painful. The dry cold in the cryo chamber reduces discomfort, allowing oxygen to reach the skin. While it’s intensely cold, it’s not as painful as sitting in an icy pool for 10 minutes, and only requires a few minutes to feel the effects.

Risks and Precautions

Exposing your body to extreme cold carries risks, including frostbite, blisters, burns, and rashes. Additionally, nitrogen used to achieve super-cooled temperatures can be dangerous if used in enclosed spaces. Pregnant individuals and those with heart conditions should avoid WBC, and anyone considering the treatment should consult their doctor first.

The Verdict: Does Cryotherapy Really Work?

While some studies have shown promising results, the scientific evidence is far from conclusive. Most studies have been small, and some have been one-off experiments. A review of the research reveals mixed results:

• Aches and Pains: Cryotherapy has been shown to help with fibromyalgia pain and improve quality of life.
• Recovery after Exercise: Cryotherapy may reduce muscle soreness and promote recovery in athletes, but an ice pack or cold water immersion could achieve similar results.
• Shoulder Pain: WBC has been found helpful in treating adhesive capsulitis, or frozen shoulder, when combined with physical therapy.
• Multiple Sclerosis: Cryotherapy, paired with exercise, has been shown to reduce depression and improve well-being in individuals with multiple sclerosis.
• Weight Loss: WBC has been linked to abdominal fat loss in postmenopausal women, but it’s no replacement for lifestyle changes.
• Depression: Cryotherapy has been found to improve well-being and quality of life when used alongside antidepressants.

The Bottom Line

While cryotherapy shows promise, it’s still a largely unproven treatment. The FDA has not approved or regulated WBC, citing a lack of evidence supporting its effectiveness for arthritis, chronic pain, or other ailments. As with any new treatment, consult your doctor before trying whole-body cryotherapy, especially if you’re considering it as a replacement for other therapies.