Following long-distance runs or demanding lifting workouts, Quinn Carter grabs something cold—not a drink but a tub of ice water. “Cold therapy changed my recovery schedule,” he notes. “Although first uncomfortable, the outcomes are well worth it.”
Cold treatment, also referred to as cryotherapy, is exposing the body to low temperatures in order to lower inflammation, pain, and tirediness. The most often used types include whole-body cryo chambers, cold compresses, and ice baths.
“Little tears develop in your muscles when you work out,” says sports medicine specialist Dr. Sandra Holt. “Cold therapy speeds up healing by help to lower inflammation and numbs pain.”
A 2020 study in Frontiers in Physiology verified that within the first 24 to 48 hours following exercise, cold exposure can dramatically lower muscular discomfort. It could also help with improved sleep and lessen felt effort following exercise.
Quinn uses a 10-minute ice bath after his toughest training sessions. “It’s brutal for the first few minutes, but afterward I feel like I can move again,” he laughs.
For those not ready for an ice bath, Dr. Holt recommends localized cold packs or even a cold shower. “Start small and listen to your body,” she advises.
The key, according to Quinn, is consistency and moderation. “You don’t need to freeze yourself daily,” he says. “Just use it when your body needs recovery the most.”
Cold therapy may not be pleasant — but for athletes like Quinn, it’s a game changer. “Recovery is just as important as training. And sometimes, that means getting a little uncomfortable.”
