Cold exposure therapy has become increasingly popular in recent years, with many people touting its numerous health benefits. But what is the best way to get your cold exposure fix? Cryotherapy or ice baths?
In this article, we will compare and contrast cryotherapy and ice baths, discussing the key differences between the two, their potential health benefits, and which one is right for you.
Understanding Cold Therapy
Cold therapy works on the principle of controlled exposure to cold temperatures - hormesis - triggering various physiological responses within the body. By exposing the body to extremely low temperatures, practitioners stand to reap potential health benefits and ability to promote recovery, including:
What are Ice Baths?
Ice baths, also known as cold water immersion therapy or cold plunge, have been a part of wellness practices for centuries. It involves immersing your body, partially or entirely, in cold water at around 5-15°C / 40-60°F for 1-20 minutes.
What is Cryotherapy?
Cryotherapy is a modern adaptation of cold therapy that utilizes a cooling chamber, typically less than a couple cubic meters in size, to expose the body to temperatures in the range of -60°-120°C / -140°-248°F for 2-3 minutes at a time. This method often involves the use of liquid nitrogen to create a cryogenic atmosphere.
Cryotherapy Versus Ice Baths: Key Differences
Health Benefits
The sobering, and perhaps disappointing, revelation is that there are very few studies pointing to significant differences in the health benefits from cryotherapy and cold water immersion. But of the few that exist, indications are that cryotherapy may be the slightly inferior choice.
You are right to be confused as the trend seems to be celebrating cryotherapy as the next evolution in cold exposure therapy. The truth of the matter, however, is that those conclusions are not firmly grounded in scientific results.
One of the few comparative studies on the topic showed that while there are immediate physiological differences between the methods, such as oxygen levels in thigh muscles and skin temperature, these differences do not translate into significant long-term differences in benefits [1].
In the study, involving 19 men, both cold water immersion and partial-body cryotherapy resulted in similar recovery outcomes during a 72-hour follow-up period as can be seen in the tissue response charts below [2].
In another study, researchers investigated the effects of cryotherapy and cold water immersion on recovery after a marathon. 31 male participants were assigned randomly to either cryotherapy, cold water immersion, or a placebo group.
The results showed that cryotherapy had a negative impact on muscle function and perceptions of soreness compared to cold water immersion. Surprisingly, the study also indicated that cryotherapy was no more effective than a placebo intervention in enhancing functional recovery or reducing perceptions of training stress after a marathon [3].
The evidence is too scarce to draw any firm conclusions on whether one method has more benefits than the other. A key issue is that research papers treat all cold exposure methods as part of the same bucket, often not focusing on the comparative differences. For now, the main takeaway is that no one method drastically outperforms on the gained benefits.
“The use of cryotherapy is very popular in elite sport. However, we know very little about the effectiveness of the treatment. [...] Our results clearly demonstrate that, in terms of athletic recovery, there are no differences between cold water immersion and partial-body cryotherapy.”
Cost and Convenience
Unlike health benefits, there are significant differences in the practicalities, cost and convenience of each therapy - which is perhaps where the two stand most apart.
Safety: Both therapies are generally safe when conducted under proper supervision. Cryotherapy may however have the slight edge here due to the shorter duration and the fact the vast majority of cryotherapy sessions will be conducted at a clinic under supervision.
Convenience: Cold water immersion, while not as convenient as a cold shower, can be done from the comfort of your own home or backyard if you have invested a few hundred dollars in an ice bath - inflatable or otherwise. Cryotherapy, on the other hand, require you to travel to a clinic with the specialized equipment.
Cost: Cold water immersion is relatively inexpensive, and can be done in open waters or with a relatively inexpensive cold plunge at home. Cryotherapy on the other hand is often more expensive due to the specialized equipment and facilities and can easily cost $40-100 per session.
Comfort: Finally, a somewhat subjective factor, is the comfort of each therapy. Cold water immersion requires very little in terms of equipment, but immersing your body into cold water is not particularly comfortable until you grow accustomed to doing so. Cryotherapy, on the other hand, is more of a gradual cool from the frigid air that eases you into the cold feeling over 2-3 minutes.
Summary of Cryotherapy Versus Ice Baths
The scientific evidence for cryotherapy versus ice baths remains sparse, leaving the comparison inconclusive. Studies highlighting physiological differences between the methods often fail to translate into significant long-term benefits.
Practical considerations, however, diverge significantly. Cold water immersion offers affordability and accessibility, while cryotherapy offers a consistent experience at a lofty price tag.
In the end the choice is yours, but for the vast majority an ice bath will be a better choice due to the lower cost and convenience of implementing it into your daily routine. If ice baths are even a bridge too far to start out, check out our comparison between cold showers and ice baths.
If you're ready to take the plunge, check out our gudie to the best cold exposure routines across methods, as well as our review of the best value and premium ice bath tubs.
Frequently Asked Questions
What are the Key Differences Between Cryotherapy and Ice Baths?
Cryotherapy uses a cooling chamber with temperatures as low as -140° to -248°F for 2-3 minutes, while ice baths involve immersion in water around 40-60°F for 1-20 minutes. Cryotherapy is a quick, intense cold exposure, whereas ice baths provide a prolonged, immersive experience.
Are Ice Baths More Effective Than Cryotherapy?
Studies suggest that ice baths may be more effective than cryotherapy in certain aspects, like muscle recovery after marathons. However, the overall evidence remains inconclusive, with no clear superior method in terms of health benefits.
Which is More Convenient, Cryotherapy or Ice Baths?
Ice baths can be done at home and are relatively inexpensive, offering flexibility and accessibility. Cryotherapy requires traveling to specialized clinics and tends to be costlier per session, but it provides a consistent and supervised experience.
How Does Comfort Compare Between Cryotherapy and Ice Baths?
Cryotherapy offers a gradual cooling experience over a few minutes, which some may find more comfortable than the immediate immersion in an ice bath. Ice baths require acclimatization but are simple and straightforward in terms of required equipment.
What are the Safety Considerations for Cryotherapy vs. Ice Baths?
Both cryotherapy and ice baths are generally safe under proper supervision. Cryotherapy's shorter duration and clinic-based sessions offer a slight edge in safety. Ice baths, however, pose a greater risk of drowning and require more caution, especially for prolonged sessions.
References
Comments