I started working at a gym that has a bunch of different recovery options, in fact I’m one of the recovery options - stretch therapy! My room is across the hall from the cryotherapy machine, so it commands attention. In fact, I love my cryo sessions and talk about it all the time. There is also a cold plunge option, so it’s been raising the question what is the difference between these two alternative wellness practices? Especially since cryotherapy and cold plunging have both gained attention and traction over the past several years.
The simple answer is that both involve exposing the body to extreme cold temperatures, but they differ in their methods and approaches. Today, we'll delve into the differences and benefits of cryotherapy and cold plunging to help you better understand these unique modalities and decide which, if either, might be right for you.
CRYOTHERAPY
Cryotherapy is a form of therapy that involves exposing the body to extremely cold temperatures for a short duration, typically between 2-3 minutes. This exposure is often achieved through the use of specialized cryotherapy chambers or localized cryotherapy devices that target specific areas of the body.
Benefits of Cryotherapy:
- Reduced Inflammation: Cryotherapy is believed to help reduce inflammation by constricting blood vessels and decreasing blood flow to the affected area, which may help alleviate pain and swelling.
- Muscle Recovery: Athletes and fitness enthusiasts often use cryotherapy to aid in muscle recovery after intense workouts or competitions, as the cold temperatures may help reduce muscle soreness and speed up recovery time.
- Improved Skin Health: Cryotherapy may promote collagen production and improve skin tone and texture, leading to smoother, firmer, and more youthful-looking skin.
- Increased Energy & Alertness: Some people, myself included, report feeling more energized and mentally alert after cryotherapy sessions, as the cold temperatures stimulate the release of endorphins and adrenaline.
COLD PLUNGINGCold plunging, also known as cold water immersion or cold hydrotherapy, involves submerging the body in cold water for a certain period, typically ranging from a few seconds to several minutes. This can be done in natural bodies of water such as lakes or rivers, or in man-made cold plunge pools or ice baths.
Benefits of Cold Plunging:
- Improved Circulation: Cold plunging may help improve circulation by causing blood vessels to constrict and then dilate, which can promote better blood flow and oxygen delivery throughout the body.
- Enhanced Immune Function: Regular cold plunging is believed to stimulate the immune system and increase the production of white blood cells, which play a crucial role in fighting off infections and pathogens.
- Stress Relief: Cold plunging is often used as a stress-relief technique, as the shock of the cold water can trigger the release of endorphins and other feel-good hormones, leading to a sense of calm and relaxation.
- Mental Clarity: Many people report feeling mentally rejuvenated and invigorated after cold plunging sessions, as the cold water can help clear the mind and improve focus and concentration.
KEY DIFFERENCES BETWEEN CRYOTHERAPY & COLD PLUNGING
- Method: Cold air vs. cold-n-wet. Cryotherapy machines use liquid nitrogen or electrically cooled air to create a controlled cold environment. There are sensors within the machine that track your body temperature and when you hit the optimal temp in each zone it will shut the machine off. Whereas a cold plunge is immersing yourself into a body of water where you might not know the exact temperature or, even in a controlled plunge, have the ability to know what your core or limb temperatures are.
- Temperature: Cryotherapy chambers typically reach temperatures as low as -200 to -300 degrees Fahrenheit, while cold plunging involves immersion in water temperatures ranging from 50 to 60 degrees Fahrenheit or colder, depending on the source (man-made vs. nature). Cryotherapy machines allow for precise temperature control, ensuring consistent and safe exposure to cold temperatures without the risk of overexposure, which minimizes the risk of frostbite or cold-related injuries, as users are closely monitored and protected during the session.
- Duration: Cryotherapy sessions typically last for a few minutes and involve brief exposure to extreme cold temperatures in specialized chambers. In contrast, cold plunging involves immersing the body in cold water for a certain period, which can vary depending on individual preference and tolerance.
CHOOSING THE RIGHT COLD THERAPY FOR YOU
Both cryotherapy and cold plunging offer unique benefits for physical, mental, and emotional well-being, and the choice between the two ultimately comes down to personal preference, goals, and individual tolerance. Whether you prefer the cold air exposure of cryotherapy or the immersive wet experience of cold plunging, incorporating cold therapy into your wellness routine can be a refreshing and invigorating way to support your health and vitality.
The latest research shows that exposure to cold therapy 11 minutes per week is ideal. This can be broken up into a variety of ways, but the research is still being done on what is considered “best practice.”
Depending on how you’re choosing to use cold therapy the time of day could be key. For example, for sleep and managing stress, the morning is recommended as it wakes up your body, kick-starting the nervous system and cues the circadian rhythm. While athletes and those seeking the recovery benefits would benefit from using the cold therapy after a workout, game or while treating an injury.
Before trying either cryotherapy or cold plunging, it's essential to consult with a healthcare professional, especially if you have underlying health conditions or concerns. Additionally, always follow safety guidelines and listen to your body's signals during cold therapy sessions to ensure a safe and enjoyable [if you can call it that – tee-hee!] experience. By exploring the differences and benefits of cryotherapy and cold plunging, you can discover which cold therapy modality resonates most with you and embark on a journey to enhanced well-being and vitality.
I have and will continue to do both, however, my personal preference is cryotherapy - I like the dry cold over wet cold.
xoDanette