A: If your goal is to simply dull aches and pains after a tough workout, the answer may be yes. But if you’re looking for a treatment that helps your muscles develop and grow stronger… well, it might not be your best choice.
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy
There’s growing evidence that cold treatment may actually slow muscle recovery after workouts. That’s true of simple ice packs as well as cryotherapy chambers, which can subject your body to temperatures below -200 degrees Fahrenheit.
Confused? That’s understandable given that icing has been the go-to recovery method for athletes for decades.
But the thinking is changing. Even the sports medicine doctor who encouraged icing for athletic injuries decades ago as part of his RICE method (rest, ice, compression and elevation) has backed away from cold treatment.
So why is that, you ask? Basically, icing your sore muscles puts the freeze on your body’s natural – and highly effective – healing response.
That soreness you feel after a tough workout is the byproduct of the strain you put on your muscles. Pushing hard while exercising results in microscopic tears in your muscle fibers. Your body responds accordingly, increasing blood flow to the area to repair the damage.
This process of tearing down and building up your muscles makes you stronger in the long run. Unfortunately, the price of those gains is often inflammation and some discomfort.
Cryotherapy chambers, or just icing, disrupt that natural process. The cold constricts blood vessels in the iced area, sending blood away from that part of your body and toward your core and vital organs.
That diversion of blood flow slows your metabolic process, which reduces swelling. The cold also numbs the area to temporarily relieve some pain.
So you will feel better, but you might not be getting as much out of a workout as you thought. That makes cold treatments less than ideal if you’re in the strength-building phase of a training regimen.
Now, this doesn’t mean it’s time to thaw every ice pack. Cold treatments may be the right decision if you’re looking for short-term recovery after a workout instead of long-term gains. Make the decision based on your needs.
Consider other recovery options, too, such as foods that fight inflammation and other tips.
As far as the best way to get a whole-body cold treatment, cryotherapy chambers are trendy with a definite coolness factor. (Just do an internet search for professional athletes and celebrities who use the device and you’ll understand.)
But a simple ice bath pretty much offers the same treatment benefits of a high-tech cryotherapy chamber without the cost, which typically starts around $50 for a few minutes.
— Exercise physiologist Zach Carter, CSCS
Learn more about our editorial process.
If you think SARMs are a safe way to build muscle — think again
It’s best to exercise before or after your fast, instead of during it
Stretching, heating pads and massage guns can provide quick relief
Your bone structure determines whether you have a visible dent between your hips and your thighs
The exercise — which you’ve probably been doing since grade school — can be intimidating, but proper form can help
Kids’ yoga can help kiddos become more aware of their physical, mental and emotional selves
This technology can benefit your workouts by helping you hit your target heart rate, resulting in better overall health and wellness
Ask questions, get referrals and consider if someone is a good fit for you and your fitness goals
Your metabolism may torch 1,300 to 2,000 calories daily with no activity
A gentle touch in all the right places may help drain your sinuses
Pump up your iron intake with foods like tuna, tofu and turkey