From Ice packs to cold chambers is cryotherapy right for you?
From ice packs to cold chambers is cryotherapy right for you?
Cold therapy also known as cryotherapy is quite the rage currently for its reported array of health benefits. Its use dates back centuries and has been embraced in various contexts, from sports recovery and pain management to medical treatments. By applying cold to specific areas of the body, cold therapy induces a series of physiological responses that can lead to reduced inflammation, pain relief, and enhanced recovery. Today cold therapy comes in various forms and continues to capture the attention of modern health enthusiasts.
Types of Cold Therapy
1) Ice Packs or Cold Compresses are the most common and widely used forms of cold therapy. They are convenient for applying cold to localized areas of the body to reduce swelling, inflammation, and pain in acute injuries like sprains, strains, bruises and sore muscles.
2) Ice Baths are mostly familiar to athletes and individuals involved in intense physical activities to promote recovery and reduce sport related soreness. Immersing the body or specific body parts in cold water for a short duration can help alleviate muscle fatigue and speed up recovery.
3) Cryotherapy Chambers or Whole-Body Cryotherapy (WBC) are specialized rooms or enclosures where individuals are exposed to extremely cold temperatures (typically below -100 degrees Celsius or -148 Fahrenheit) for a short period, usually 2-3 minutes. Whole-body cryotherapy is claimed to offer benefits such as reduced inflammation, improved circulation, pain relief, raise energy or invigorate and enhanced recovery.
4) Cold Sprays or aerosols contain substances that produce an immediate cooling effect when sprayed onto the skin. They are often used in sports medicine to provide quick relief for minor injuries.
5) Localized Cooling Devices are designed to target specific body parts or muscle groups with controlled cooling, providing pain relief and muscle recovery benefits.
The choice of cold therapy depends on the specific application, the area of the body being treated, and the intended benefits.
The Benefits of Cold Therapy
Cold therapy promotes pain relief, reduction of inflammation, post exercise recovery, decrease of muscle spasms, local anesthetic effect, reduces swelling and edema, promotes healing, supports joint health and helps relieve headache and migraine. These claims and benefits are well established by the medical community. There is some evidence of lessening depression.
There are additional claims that are not scientifically substantiated and may be promotional or anecdotal at best such as: promoting weight loss, reducing belly fat, preventing dementia, improving asthma, and increasing testosterone and estrogen.
Cold therapy has been studied for its potential effects on hormone levels in humans, including testosterone and estrogen. However, the research findings are somewhat mixed and inconclusive, and the overall impact of cold therapy on hormone levels appears to be relatively modest. The increase in testosterone is generally short-term and returns to baseline levels relatively quickly. The magnitude of the testosterone increase is not substantial enough to significantly impact muscle growth or athletic performance.
Cold therapy does not seem to have a significant effect on estrogen levels. Estrogen levels typically remain stable during and after exposure to cold temperatures. The impact of cold therapy on estrogen levels is not a major concern for most individuals.
Cryotherapy Detrimental To Muscle Hypertrophy
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The act of resistance training to build muscle and strength starts a cascade of events. The stretching of the muscle cell wall leads to cell signaling, essentially sending a stress signal. This signal leads to gene expression from the nuclei to begin protein synthesis (the process of making protein molecules from amino acids) this whole process leads to bigger stronger muscles. The entire process is the result of an inflammatory response where in cytokines and testosterone are released to build and repair the muscle tissue. Protein synthesis remains elevated for up to 48 hours post exercise.
Cryotherapy blunts this process in several ways.
Cold therapy works by reducing inflammation, which is beneficial for acute injuries and pain management. However, some level of inflammation is essential for initiating the muscle repair and growth process after resistance training. By limiting inflammation, cold therapy also hinders the cell signaling pathways.
Resistance training leads to an increase in anabolic hormones like testosterone and growth hormone, which play a vital role in muscle growth. Studies suggest that cold therapy after exercise could reduce the release of these anabolic hormones.
Cold therapy has been shown to reduce protein synthesis rates, which may negatively impact muscle recovery and growth.
Cold exposure constricts blood vessels and reduces blood flow to the muscles. Proper blood flow is crucial for delivering oxygen, nutrients, and hormones to the muscles, which support recovery and growth.
The cold environment can influence cellular responses in ways that may not be conducive to muscle hypertrophy. For example, it may affect the activity of specific proteins and genes involved in muscle growth.
Some confusion comes from seeing images of athletes soaking in an ice bath after practice or a baseball pitcher with their shoulder wrapped in ice after a game. The reason for this is that at this point in their training cycle recovery and reducing inflammation (the ability to practice the next day, or throw in a few days) takes priority over muscle growth.
If you are in a hypertrophic phase in your training it is best to avoid the ice during this cycle.
Cryotherapy Contraindications
Cold therapy, while generally safe and beneficial for many individuals, is not suitable for everyone, and there are specific contraindications where its use should be avoided.
Hypersensitivity to Cold: Some individuals are extremely sensitive to cold temperatures and may experience adverse reactions, such as severe pain, numbness, or skin discoloration, even with short exposure to cold therapy.
Raynaud's Disease: This condition causes blood vessels in the extremities, such as fingers and toes, to narrow excessively in response to cold or stress. Cold therapy can exacerbate symptoms and lead to further complications.
Cold Urticaria: It is a rare condition where exposure to cold temperatures results in hives or welts on the skin. Cold therapy can trigger severe allergic reactions in individuals with this condition.
Open Wounds or Infections: Applying cold therapy to open wounds or infected areas can slow down the healing process and may introduce additional complications.
Severe Circulatory Issues: Cold therapy can exacerbate circulatory problems, especially in individuals with peripheral artery disease or other severe circulatory disorders.
Nerve Damage: Cold therapy can worsen nerve-related issues or conditions, leading to increased pain or discomfort.
Frostbite or Cold Injury: Cold therapy should not be used on areas with existing frostbite or cold-related injuries, as it may worsen tissue damage.
Allergy to Cold Packs or Cold Substances: Some individuals may have allergies to substances used in cold packs or cryogenic substances, making cold therapy unsuitable for them.
High Blood Pressure: Immersing the body in cold water, as in ice baths, can temporarily raise blood pressure. Individuals with uncontrolled high blood pressure should avoid this form of cold therapy.
Pregnancy: Pregnant individuals should exercise caution with cold therapy, especially in the abdominal area, as it may affect blood flow to the uterus.
Always consult with a healthcare professional before using cold therapy, especially if you have any underlying medical conditions or concerns.
The benefits of cold therapy from ice packs to whole-body cryotherapy are undeniable. The key for best results is correct use when appropriate. Understanding the effects of col therapy as well as knowing your goal and priority will inform you for best practices.
References:
https://www.health.harvard.edu/staying-healthy/is-whole-body-cryotherapy-effective-and-safe