What are the health benefits of cold exposure and cryotherapy?
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Summary
10 papers analyzed
Some studies suggest cryotherapy reduces pain, inflammation, and aids injury recovery, while other studies highlight potential risks like cardiovascular complications and minor bronchoconstriction.
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Introduction
Cold exposure and cryotherapy, including whole-body cryotherapy (WBC), are increasingly popular methods used in sports medicine and rehabilitation. These techniques involve exposing the body to extremely low temperatures for short durations and are believed to offer various health benefits, such as pain relief, reduced inflammation, and faster recovery from exercise or injury.
Key Insights
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Pain Reduction and Recovery:
- Cryotherapy is effective in reducing pain and muscle soreness after exercise and injury .
- WBC can lower self-reported muscle soreness and improve subjective recovery, although evidence quality is low.
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Inflammation and Tissue Oxygenation:
- Cryotherapy can decrease inflammation and tissue damage, as demonstrated in animal models, though human evidence is limited .
- WBC can significantly reduce tissue oxygenation and skin temperature, but not core temperature or inflammatory cytokines like IL-6.
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Neuromuscular and Physiological Effects:
- Cold exposure increases pain threshold and muscle relaxation but decreases motor performance .
- WBC induces minor bronchoconstriction rather than bronchodilation in healthy individuals.
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Hormonal and Biochemical Responses:
- Long-term cold exposure, including WBC and winter swimming, leads to sustained increases in norepinephrine, which may contribute to pain alleviation.
- No significant changes in cortisol, ACTH, or inflammatory cytokines like IL-1β, IL-6, and TNFα were observed after repeated cold exposures.
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Safety and Side Effects:
- Cryotherapy is generally safe with few reported complications, but prolonged exposure at very low temperatures can cause frostbite, nerve injuries, and other adverse effects .
- A case report highlighted a potential cardiovascular risk, with an abdominal aortic dissection occurring after multiple WBC sessions.
Conclusion
Cold exposure and cryotherapy, particularly WBC, offer several health benefits, including pain reduction, decreased muscle soreness, and potential anti-inflammatory effects. These methods are generally safe when used appropriately, though caution is advised to avoid prolonged exposure to extreme cold. The sustained increase in norepinephrine from repeated cold exposure may play a role in pain relief. However, more high-quality research is needed to fully understand the benefits and risks associated with these therapies.
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