What is cold therapy?
Cold therapy, also known as cryotherapy, is the use of cold temperatures to treat a variety of conditions and injuries. It can be done using ice packs, ice baths, or cryotherapy chambers.
The temperature used for cold therapy depends on the condition being treated. For example, ice packs are typically used to treat acute injuries, such as a sprained ankle. These ice packs are typically placed on the injured area for 20 minutes at a time.
How does cold water therapy work?
Cold exposure works by constricting blood vessels and reducing inflammation. Cold water immersion therapy is thought to be most effective when the water temperature is between 50°F and 59°F.
The constriction of blood vessels helps to reduce pain and swelling in the area. The reduction in inflammation can also help to reduce the risk of injury.
The cold water also reduces our heart rate and increases our breathing. This can help to improve our cognitive function and reduce stress levels.
Different types of cold therapy
Here are some of the different types of cold therapy that you may find helpful:
1. Ice baths
As you can guess by the name, ice baths involve sitting in a tub of cold water. The water temperature is typically between 50°F and 59°F. You can also get an ice barrel to sit in. Make sure to check the ice barrel review to get the perfect one.
Most people stay in an ice bath for 10-15 minutes. Some people find that adding Epsom salt to the water can help to improve the effectiveness of the therapy.
2. Cold water immersion
Cold water immersion therapy is similar to an ice bath, but you’re submerged in cold water up to your neck. The water temperature is typically between 50°F and 59°F.
Cold water immersion therapy has been shown to be more effective than an ice bath in reducing inflammation. It’s also thought to be more effective in reducing pain.
3. Cryotherapy
Cryotherapy is a type of cold therapy that uses extremely cold temperatures, typically between -200°F and -300°F. Cryotherapy chambers are filled with nitrogen gas to create a cold temperature.
Whole-body cryotherapy is thought to be helpful in treating a variety of conditions, such as anxiety, alleviate depression, and chronic pain. You can also use a protective UV cover to enter the cryotherapy chamber.
4. Cold showers
Cold showers are a type of cold therapy that you can do at home. It helps to improve circulation and reduce inflammation. The ideal water temperature for a cold shower is between 50°F and 59°F. Start by gradually decreasing the temperature of the water until you reach the desired temperature. Stay in the shower for 1-2 minutes.
You can also take it outside. If you have a garden hose or a shower, you can enjoy the benefits of cold water therapy in your backyard.
5. Ice packs
Ice packs are a common type of cold therapy. You can use them to treat acute injuries, such as a sprained ankle. Ice packs are typically placed on the injured area for 20 minutes at a time.
Health benefits of cold therapy
So now let’s find out how cold therapy can help you think-longer, faster, stronger:
1. Improves mood and brain function
Whole-body cryotherapy has been shown to improve mood and cognitive function. A study of office workers found that those who underwent whole-body cryotherapy had less fatigue and felt more energetic than those who didn’t.
2. Improves muscle soreness
As we mentioned, cold water immersion therapy is thought to be helpful in reducing inflammation. This can help to reduce muscle soreness and improve recovery time after exercise. If you are an athlete or exercise a lot, cold therapy can be a great way to reduce soreness and improve recovery time.
3. Improves blood flow
Cold therapy is thought to improve blood flow by constricting blood vessels. When our bodies get exposed to cold temperatures, our blood vessels constrict. This helps to improve blood flow and reduce inflammation.
4. Strengthen one’s immune system
Whole-body cryotherapy has been shown to improve the function of our immune system. When we spend time in a cryotherapy chamber or take a cold shower, our bodies release stress hormones. These hormones help to improve our immune system function.
5. Reduces inflammation
As we mentioned, cold therapy is thought to be helpful in reducing inflammation. This can help to reduce pain and improve recovery time after injury or surgery. Ice and cold water have been used to reduce inflammation for centuries and even doctors today will recommend them.
Conclusion
So there you have it! These are just a few of the benefits of cold therapy. Cold therapy is not a new thing, after all, people have been using it for centuries. If you are looking for a natural way to improve your mood, reduce pain, or speed up recovery time, then cold therapy may be for you. Give it a try and see how it works for you!