Cold therapy: facts, myths and tips for use

Imagine standing in a chamber that is colder than an icy winter’s day in the Arctic. Sounds crazy? For many people, this is precisely the key to better health and increased well-being. Cold therapy, also known as cryotherapy, has gained popularity in recent years and promises to offer a variety of health benefits. But what is really behind this frosty treatment method? Let’s delve into the world of cold and discover the facts, myths and practical tips about cryotherapy.

What is cold therapy?

Cold therapy is a form of treatment in which the body is exposed to extremely low temperatures. This form of therapy is not new; even the ancient Greeks used the healing power of cold. Nowadays, it is carried out in modern cryochambers or through local applications such as ice baths. The basic idea is to trigger certain physiological reactions in the body through the cold, which can lead to the relief of pain, inflammation and other complaints.

When you start cold therapy, it is important to increase the exposure time slowly. Start with shorter sessions and gradually increase the duration to get your body used to the cold and minimize risks.

The different methods of cold therapy

Cold therapy includes a variety of methods that can be used depending on the need and desired effect. The best known include ice baths, cold showers and cryo chambers. Each method has its own specific benefits and applications, which we will now take a closer look at.

Ice baths, cold therapy chambers and more

Ice baths are one of the oldest and most widespread forms of cold therapy. They are often used by athletes to promote recovery after intensive training sessions. The body is immersed in cold water to reduce inflammation and improve circulation. This method is relatively easy to perform and requires no special equipment. Cold therapy chambers, on the other hand, offer a more modern approach. In these chambers, the body is exposed to extremely low temperatures for short periods of time, often as low as -110 degrees Celsius. The cold stimulates the release of endorphins, the so-called happiness hormones, and can thus increase general well-being. However, this method requires special equipment and should be carried out under professional supervision.

Method	Advantages	Recommended duration
Ice baths	Promotes recovery, reduces inflammation	5-10 minutes
Cold therapy chambers	Release of endorphins, increases well-being	2-3 minutes

The health benefits of cold therapy

Cold therapy is often touted as a miracle cure for a variety of health problems. But what benefits are actually scientifically proven? Here we take a closer look at the positive effects that cold therapy can have on your health.

• How cold therapy can improve your health

One of the best-known applications of cold therapy is the relief of pain and inflammation. The cold promotes blood circulation, which can lead to faster healing of injuries. Cold therapy can also strengthen the immune system by stimulating the production of white blood cells, which are responsible for fighting off infections. Another notable benefit is the positive effect on mental health. The cold can reduce the release of stress hormones such as cortisol, helping to alleviate anxiety and depression. Many people report a feeling of refreshment and renewal after cold therapy, which is comparable to a natural mood booster.

• Cold therapy to improve performance in sport

For athletes, cold therapy is a popular means of improving performance and recovery. The rapid reduction of muscle inflammation can shorten the recovery time after intensive training sessions. In addition, many athletes report improved muscle regeneration and increased energy levels after the application of cold. Another benefit is the possible increase in endurance. Regular use of cold therapy allows the muscles to work more efficiently and improves oxygen uptake. This leads to better athletic performance and greater resilience during training.

If you want to use cold therapy to improve your performance in sports, make sure to integrate the applications into your training plan on a regular basis. This can help you achieve the best possible results and optimize your recovery time.

• Cold and weight loss: an unexpected effect?

A lesser known but quite fascinating effect of cold therapy is its potential to aid weight loss. Exposure to cold temperatures can promote the activation of brown adipose tissue, which is responsible for burning calories. This “good” fat burns energy to keep the body warm and can therefore help reduce body fat. Studies have shown that people who regularly use cold therapy can experience an increase in their energy expenditure and a reduction in body fat. This makes cold therapy an interesting addition for those who want to support their weight loss.

Myths and truths about cold therapy

As with many alternative forms of therapy, there are numerous myths and misunderstandings about cold therapy. It is important to distinguish between fact and fiction in order to make an informed decision about the use of this therapy.

Myth: Cold therapy is only for professional athletes

The fact that top athletes and famous trainers use this method to improve performance has certainly raised the profile of cryotherapy. In reality, every strenuous workout causes tiny injuries to the muscles and tissues, and every strenuous workout causes a build-up of lactic acid in the muscles. Because cryotherapy accelerates tissue healing and waste removal, it is helpful for fitness recovery at any level.

Myth: Cold therapy is a fad

Whole-body cryosaunas may be a new technology that is catching on everywhere, but cryotherapy is not new. We have been using extreme cold in medicine for centuries, for example by treating injuries with ice, “freezing away” moles and warts and using contrast baths and showers after physical exertion. Cryotherapy simply uses modern technology to harness this ancient wisdom.

Myth: Cold therapy is painful.

The extreme cold of a modern cryosauna only lasts 2-3 minutes. Due to the brevity of the treatment, the cold cannot penetrate deeply and is usually experienced as an invigorating feeling or shock rather than pain. Myth: Cryotherapy is unsafe. Although a cryotherapy treatment lowers the skin temperature to 30-50 degrees, the cold does not have time to penetrate deep into the skin. There is no risk of frostbite or a drop in core temperature. In contrast, ice baths, which have been part of medical treatments and sports programs for decades, carry the risk of lowered core temperature and hypothermia due to prolonged exposure to extreme cold.

Myth: Cold therapy is unproven

While some of the benefits of cryotherapy are anecdotal and unstudied, for example that it promotes hair and nail growth, and further studies are certainly needed, there are a number of proven benefits of cryotherapy. In a review of the existing literature , one study found demonstrable improvements in post-workout recovery and muscle soreness, as well as an increase in antioxidant capacity and a change in inflammatory pathways. Because the widespread use of cryosaunas is still so new (it has only been available to non-medical professionals since early 2016), there have only been a handful of studies conducted on a very small number of people, with sometimes contradictory results. However, these technologies emerged in Japan in the 1970s, quickly spread to Europe and have only recently become popular in America. The sheer number of cryosaunas and the long-term global adoption in sports and medicine indicate that these treatments are safe and effective. It is important that cryotherapy be further researched scientifically, not to determine if it works, but to better understand how and why it works. More knowledge about how the body specifically responds to extreme cold and how the systemic response reduces pain and promotes recovery will benefit many areas of medical research and physical health. In the meantime, we can dispel many misconceptions and enjoy the benefits of cold.

 

Risks and side effects of cold therapy

As with any form of therapy, there are potential risks and side effects with cold therapy that should be taken into account. The main ones are frostbite and hypothermia, which can occur if not applied correctly. It is important to pay close attention to the application times and methods in order to minimize these risks. The initial shock of the cold immediately increases heart rate, blood pressure and respiration, which can lead to severe stress on the heart. Further investigation is needed into the long-term effects. If you take regular medication, are pregnant, are elderly or have an underlying medical condition – including heart disease, high or low blood pressure or diabetes – consult your doctor before trying cold therapy.

How safe is cold therapy really?

The safety of cold therapy depends heavily on its correct application. Frostbite and hypothermia are the greatest risks, especially with excessive or improper exposure to extreme cold. It is therefore crucial to follow the instructions of a professional and gradually increase the exposure times. When used correctly, cold therapy is well tolerated by most people. However, it is important to consult a doctor before use, especially if you have any pre-existing medical conditions. Another safety aspect is professional monitoring during therapy in order to recognize and prevent possible complications at an early stage.

Practical application tips for cold therapy

If you would like to try cold therapy, there are some practical tips that can help you get started. These tips will help you to make the therapy safe and effective and make the most of the potential benefits.

Tips for getting started with cold therapy

Start slowly and gradually increase the duration of the applications. This will help your body to get used to the cold and avoid possible negative reactions. Start with short sessions and gradually increase the duration to achieve the best results.

• Alternating showers
  For example, start with alternating showers, shower as normal, then switch the water to cold for 10 seconds and then back to warm. You can repeat this several times or increase the duration to more than 10 seconds.
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• Ice bath
  If you want to try an ice bath and have your doctor’s permission, you should find a trainer to guide you through the process, including mindfulness and breathing techniques.
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• Cold chamber/cryotherapy
  Cryotherapy should be introduced gradually in order to acclimatize the body to the extreme cold conditions. As a rule, you start with short sessions of around two to three minutes at temperatures between -110°C and -130°C. It is important to seek medical advice before treatment, especially if you have any pre-existing medical conditions. Before the first session, you should warm up well, for example with light physical activity, to promote blood circulation. Protective clothing such as gloves, thick socks and a hat are also essential to avoid frostbite on sensitive areas of the body.
  

In general, it is important to listen to your body and stop the therapy immediately if you feel discomfort or pain. Make sure you pay attention to your body’s signals and adjust the cold therapy accordingly. A step-by-step approach helps to minimize risks and make the therapy more comfortable.

When and how often should you use cold therapy?

The frequency of cold therapy depends on your individual goals and needs. For general well-being and to support regeneration after sport, the therapy can be carried out one to three times a week. However, it is important to adjust the application times individually and pay attention to your body’s reactions. For specific health problems or more intensive applications, more frequent use may be necessary. In such cases, it is advisable to carry out the therapy under professional guidance and take a doctor’s recommendations into account. Regular use can help to achieve the desired results and maximize the benefits of cold therapy.

Conclusion: Is cold therapy right for you?

Cold therapy offers a variety of potential benefits, from relieving pain and inflammation to aiding weight loss and improving athletic performance. However, as with any form of therapy, it’s important to consider the risks and individual needs. Whether cold therapy is right for you depends on your personal goals and health conditions. Consult a specialist to make the best decision for your health.

The future of cold therapy: what’s next?

Cold therapy is constantly evolving and research in this field promises exciting new findings and applications. Future studies could further investigate the effectiveness of cold therapy in various areas and offer new therapeutic approaches. These developments could help to make cold therapy even more effective and safer. The growing popularity of cold therapy, supported by celebrities and specialized clinics, indicates an increasing interest in this form of therapy. It remains exciting to see how cold therapy will develop in the coming years and what new opportunities it could offer for healthcare.