Key Takeaways:
- Modern methods of cryotherapy include whole-body cryotherapy (WBC) and localized cold compression therapy (CCT).
- Cryotherapy works by influencing vascular dynamics (vasoconstriction and vasodilation), flushing metabolic waste products, and delivering nutrient-rich blood to the muscles.
- Beyond physiological benefits, cryotherapy may offer psychological benefits, such as improved mood and reduced stress.
Cryotherapy is cold therapy, and it’s not as simple as standing outside on a frigid winter morning or spending a few minutes in front of an open freezer. It’s a targeted and specific practice, often hyped as the new standard for post-training recovery.
Now, how professional athletes use cryotherapy for recovery depends on the method they favor and the results they’re after. Most professionals choose to harness the benefits of diverse cryotherapy methods, from whole body immersion to cold-compression techniques, to gain a competitive edge, speed recovery, and reduce (even if temporarily) inflammation and soreness.
The formal study of cryotherapy for sports recovery is relatively new and continues to evolve. This guide compiles knowledge from Aquilo Sports’ experts and current field research to summarize the forms, mechanisms, and benefits of cryotherapy.
Forms of Cold Therapy: Whole-Body vs. Targeted Compression
Modern cryotherapy for muscle recovery focuses on two primary approaches: whole-body cryotherapy (WBC) via chambers and localized cold compression therapy (CCT).
The Cryo-Chamber Experience
WBC is an extreme version of cryotherapy for recovery. It triggers an emergency response, activating the sympathetic nervous system and altering hormone and neurotransmitter levels. The emergency response draws blood away from the extremities to the core.
The process is not long (2 to 3 minutes), but the temperatures athletes expose themselves to are dangerous in inexperienced hands. See, cryo-chambers use nitrogen to cool temperatures in the unit to -110°C to -195°C (-166°F to -319°F). Spending too much time in the chamber can have dire consequences (frostbite, burns, etc.).
The Targeted Approach
While full-body exposure has its benefits, mainly when used responsibly and under a professional's supervision, it’s often overkill. Many athletes don’t need WBC and instead benefit from targeted cryotherapy for recovery.
CCT machines, such as the CCT1500, use signature wraps (full leg sleeves, ankle/shoulder wraps, etc.) to deliver targeted ice water and compression to specific areas of the body. The units chill the water to optimum recovery temperatures between 6°C and 8°C (42.8°F and 46.4°F). While sessions are usually longer than WBC (around 30 minutes), they’re adjustable for recovery needs and comfort.
CCT cryotherapy for sports recovery is also a more convenient option for professional athletes. Access to a cryo-chamber isn’t always feasible when traveling. The Aquilo recovery systems are travel-friendly, portable options.
Mechanisms of Cryotherapy for Muscle Recovery: Vascular and Analgesic
So what happens during cryotherapy sessions for recovery, and why are they beneficial? In WBC, the extreme shock of ultra-cold air triggers a systemic response known as vasoconstriction: blood vessels near the skin’s surface constrict, forcing blood back to the core.
After only a few minutes, when the athlete emerges from the chamber and begins to warm, blood vessels dilate (vasodilation) and return to the surface, bringing with them enriched nutrients. The process promotes quick repair and flushes waste products.
Both WBCs and CCTs provide temporary relief from inflammation and swelling by constricting blood vessels. Each technique also offers immediate pain relief by temporarily numbing nerve endings.
However, when discussing cryotherapy for recovery, CCT stands out with its effective use of cold and compression. Not only does it promote targeted treatment and present as a more accessible and portable medium, but it can also minimize muscle damage. Research shows that athletes using CCT machines experienced a 40% decrease in creatine kinase levels (an enzyme associated with muscle damage) 48 hours after a workout.
Athletic Performance and Recovery: Key Benefits of Cryotherapy for Sports Recovery
Regardless of the technique (WBC or CCT), cryotherapy for muscle recovery reduces post-exercise downtime by providing temporary relief from inflammation and pain. In effect, they lessen the perception of muscular tiredness and discomfort.
There are also potential psychological benefits beyond the physiological. Some studies suggest that the neurotransmitter changes caused during cryotherapy sessions for recovery can increase dopamine levels (that’s the feel-good hormone). Cold exposure is also associated with lower cortisol levels (the stress hormone).
By provoking such changes, cryotherapy can positively affect an athlete's energy, alertness, mood, and sense of well-being. All of this contributes to improved performance. Other potential benefits include improved sleep, associated with the temporary reduction of pain and swelling, as well as the metabolic and cardiovascular effects (primarily tied to WBC).
Real-World Adoption: Champions and Advanced Technology
Many professional athletes embrace cryotherapy for recovery. For example, the list of those embracing WBC includes:
- LeBron James
- Usain Bolt
- Cristiano Ronaldo
Those endorsing Aquilo’s CCT include:
- Christian Benteke
- Marvin Bracy
- Harry Kane
- Madison Keys
Beyond Endorsements
While professional endorsements are nice, it’s necessary to acknowledge that cryotherapy is a tool to aid athletic recovery, not a medical treatment. Use it as a supplemental and key part of your recovery process, but never look to it as a replacement for medical treatment.
Also, while CCT is safe when applied and used as directed, WBC is riskier and should be practiced only in controlled, supervised environments. Alternatively, Aquilo’s units allow self-management and application. They use safe, controlled temperatures and adjustable compression settings in a compact, portable system.
Cryotherapy for Sports Recovery: How Will You Use It?
As a tool, cryotherapy for muscle recovery is in its infancy. Still, that doesn’t negate what research currently tells us: that cryotherapy for recovery can motivate and manipulate natural processes to speed recovery and improve performance.
Aquilo’s CCT recovery systems offer a safer alternative to WBC, providing a more accessible and targeted approach. Are you ready to take your recovery practice to the next level? Contact the Aquilo Sports team to discuss our CCT units. We’re always here to help.
