Questions we’re always asked: cryotherapy vs. ice bath
Running a wellness studio puts us in a unique position where friends and family frequently seek our insights on various wellness practices, curious about their benefits and which ones we personally favor. This curiosity serves as a catalyst for us to explore a wide array of wellness modalities, embracing each as an opportunity for market research. Due to the rapid rise in popularity and mainstream use of cryotherapy and ice baths, we get a lot of questions about what the differences are. Both have their champions and skeptics, and both offer unique benefits and experiences. And we’ll be honest—we like them both! Here we will dive into the differences between these two cold therapy powerhouses, exploring their mechanisms, benefits, and why you might choose one over the other.
What is Cryotherapy?
Cryotherapy, specifically Whole Body Cryotherapy (WBC), involves exposing the body to ultra-cool temperatures in a controlled environment for a short duration. The first WBC chamber was developed in Japan in the late 1970s for rheumatoid arthritis patients. Since then, it has gained popularity worldwide for its wide range of benefits, from muscle recovery to improved mood, mental clarity, metabolism, and skin health. Cryotherapy sessions typically last between 1.5 to 3 minutes, during which the skin's surface temperature is significantly lowered, triggering various physiological responses from the body.
What is an Ice Bath?
An ice bath, also called cold water immersion or a cold plunge, is a traditional method where individuals sit in a tub filled with ice and water for about 10-20 minutes. This method is believed to constrict blood vessels and decrease metabolic activity, which reduces swelling and tissue breakdown. Upon exiting the bath, the underlying tissues warm up, causing a return of faster blood flow, which helps return the byproducts of cellular breakdown to the lymph system for efficient recycling by the body.
The Differences
Mechanism of Action:
Cryotherapy exposes the body to nitrogen-cooled air, lowering the skin's surface temperature rapidly. This sudden drop triggers the body's natural healing mechanisms without actually lowering the body's core temperature significantly. Ice baths involve prolonged exposure to cold water, which physically cools the body down, including a decrease in core temperature.
Comfort and Experience:
Cryotherapy sessions are brief and dry, making them more tolerable for people who dislike the prolonged discomfort of being in cold water. Ice baths are often described as more physically and mentally challenging due to the direct contact with cold water and the longer duration required for effectiveness.
Physiological Responses:
Both methods stimulate the body's natural recovery processes, but cryotherapy can trigger a stronger systemic anti-inflammatory response due to the extreme cold air affecting the skin's cold receptors. This leads to the release of anti-inflammatory proteins and endorphins. Ice baths primarily work through the mechanical effects of cold water on the body, such as reducing muscle soreness and inflammation through decreased blood flow to areas of swelling.
Recovery and Performance Benefits:
Cryotherapy is praised for its quick, invigorating recovery, reportedly enhancing muscle recovery and reducing inflammation with regular use. Ice baths are well-regarded for their ability to reduce delayed onset muscle soreness (DOMS) after intense physical activity. The choice between the two often comes down to personal preference, specific recovery needs, and tolerance to cold.
Making the Right Choice
Choosing between cryotherapy and an ice bath depends on several factors, including personal comfort, specific health and recovery goals, and access to facilities. Cryotherapy offers a quick, modern, and systemic approach to cold therapy, making it an appealing option for those looking for an efficient and less uncomfortable experience. Ice baths, while more traditional and potentially more physically demanding, are accessible and have been a long-standing method for athletes and fitness enthusiasts looking to recover from strenuous activity.
In conclusion, both cryotherapy and ice baths have their place in the world of recovery and wellness. By understanding the unique benefits and experiences each offers, you can make informed decisions about which cold therapy option best suits your needs, ultimately enhancing your overall health, recovery, and performance.
