What are the health benefits of cold exposure and cryotherapy?
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Health Benefits of Cold Exposure and Cryotherapy
Introduction to Cryotherapy and Cold Exposure
Cryotherapy, particularly whole-body cryotherapy (WBC) and partial-body cryotherapy (PBC), involves exposing the body to extremely cold temperatures for short durations. This method has gained popularity for its potential health benefits, especially in pain relief, inflammation reduction, and recovery enhancement in both medical and sports contexts1 2.
Pain Relief and Inflammation Reduction
Mechanisms of Action
Cryotherapy is widely recognized for its analgesic effects, which are primarily due to microvascular alterations that decrease the production of inflammatory mediators, reduce local edema, and disrupt the overall inflammatory response7. This reduction in inflammation is beneficial for conditions such as arthritis, fibromyalgia, and ankylosing spondylitis4.
Clinical Applications
In sports medicine, cryotherapy is used to treat acute soft tissue injuries and to reduce recovery time during rehabilitation. It has been shown to effectively reduce pain in the postoperative period after reconstructive joint surgery5. Additionally, cryotherapy can decrease muscle soreness and improve subjective recovery after exercise, although the evidence is still considered low quality and more research is needed2.
Recovery Enhancement in Athletes
Muscle Soreness and Recovery
Whole-body cryotherapy is advocated as an effective intervention to reduce muscle soreness after exercise. Studies have shown that WBC can lower self-reported muscle soreness scores at various intervals post-exercise, although the quality of evidence is very low2. Despite this, WBC is considered a safe procedure with no major adverse events reported, making it a useful tool in sports medicine6.
Physiological Effects
Cryotherapy induces several physiological changes that aid in recovery. These include reductions in skin temperature, tissue oxygenation, and thermal sensation, which can help in muscle recovery and reduce inflammation8. The treatment also stabilizes lysosomal membranes, reducing potential negative effects on proteins of lysosomal enzymes, and shows positive effects on muscular enzymes like creatine kinase and lactate dehydrogenase4.
Potential Benefits for Chronic Medical Conditions
Anti-inflammatory Effects
Whole-body cryotherapy has potent anti-inflammatory effects, making it a potential adjuvant therapy for chronic conditions involving systemic inflammation, such as rheumatoid arthritis and obesity-related inflammation3. The treatment's ability to increase anti-inflammatory cytokines and decrease pro-inflammatory cytokines supports its use in managing chronic inflammatory conditions4.
Neuropsychiatric and Metabolic Disorders
There is emerging evidence suggesting that WBC might be beneficial for neuropsychiatric disorders, including mild cognitive impairment, general anxiety disorder, and depressive episodes. However, the effects of WBC on metabolic disorders are still under investigation, and more high-quality research is needed to confirm these potential benefits3.
Safety and Practical Considerations
Safety Profile
Cryotherapy is generally considered safe when applied correctly. However, prolonged exposure to very low temperatures can cause serious side effects such as frostbite and nerve injuries. Therefore, it is crucial to follow proper protocols and educate patients on the safe use of cryotherapy5 7.
Standardization of Protocols
One of the main challenges in cryotherapy research is the lack of standardized protocols regarding temperature, duration, and frequency of exposure. This heterogeneity makes it difficult to draw definitive conclusions about the optimal use of cryotherapy for various conditions1 6.
Conclusion
Cryotherapy, particularly whole-body cryotherapy, offers several health benefits, including pain relief, inflammation reduction, and enhanced recovery from exercise. While it shows promise as an adjuvant therapy for chronic inflammatory and neuropsychiatric conditions, more high-quality research is needed to establish standardized protocols and confirm its efficacy. Overall, cryotherapy is a safe and effective treatment when used appropriately, with significant potential in both medical and sports settings.
Sources and full results
Most relevant research papers on this topic
Whole- and partial-body cryostimulation/cryotherapy: Current technologies and practical applications.
Whole- and partial-body cryotherapy offer physiological and psychological benefits, but current protocols and technologies need improvement for optimal treatment outcomes.
Literature Review
Highly CitedWhole-body cryotherapy (extreme cold air exposure) for preventing and treating muscle soreness after exercise in adults.
Whole-body cryotherapy shows very low quality evidence for preventing and treating muscle soreness after exercise in adults.
Meta-Analysis
Very Rigorous JournalHighly CitedWhole-body cryotherapy as a treatment for chronic medical conditions?
Whole-body cryotherapy shows potential as an adjuvant therapy for chronic inflammation in conditions like rheumatoid arthritis and obesity, but more randomized controlled trials are needed.
Systematic ReviewWhole-Body Cryotherapy in Athletes
Whole-body cryotherapy (WBC) may improve recovery from muscle injuries in athletes, with no harmful effects on the immune system and minimal heart damage.
Very Rigorous JournalHighly CitedCryotherapy in sports medicine
Cryotherapy is an effective and safe method for treating injuries and reducing pain in sports medicine, but prolonged use at very low temperatures may cause serious side-effects.
Highly CitedWhole Body Cryotherapy in Sport and Physical Activity: A Narrative Review
Whole Body Cryotherapy (WBC) is a safe and effective tool in Sport Medicine, particularly for reducing post-exercise muscle soreness.
Systematic ReviewOrthopaedic Application of Cryotherapy: A Comprehensive Review of the History, Basic Science, Methods, and Clinical Effectiveness.
Cryotherapy can reduce pain and swelling after orthopaedic procedures, but more research is needed to compare it to traditional treatments like bagged ice or ice packs.
Systematic ReviewThe Effect of Three Different (-135°C) Whole Body Cryotherapy Exposure Durations on Elite Rugby League Players
A 2 minute whole body cryotherapy exposure at - 135°C is the optimal duration for elite rugby league players, causing significant changes in tissue oxygenation, skin temperature, and thermal sensation.
RCT
Rigorous JournalHighly CitedThe Use of Cryotherapy in Sports Injuries
Cryotherapy positively affects pain reduction and injury recovery, with varying effects on temperature, blood flow, and motor performance.
Highly CitedWhole-body Cryotherapy as a Recovery Technique after Exercise: A Review of the Literature
Whole body cryotherapy may improve recovery from muscle damage, reducing pain, loss of muscle function, and inflammation markers.
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