We love a good wellness regimen, and what’s on trend right now and has been for a while is cold exposure. It can’t possibly feel great to submerge the body in extremely cold temperatures. But, using cold treatment has a long history of helping improve physical and mental well-being. Now, if you want to boost your recovery method and overall health through cold therapy, should you take an ice bath or cryotherapy?
These two have received plenty of attention in recent years. But which one reigns supreme, the water-based ice bath or the air-based cryotherapy? Let’s find out in this cryotherapy vs. ice bath review.
Below, we’ll discuss what these two cold therapies are. Find out their key distinctions, their advantages and disadvantages, and when and why to choose one over the other.
What Is Cryotherapy?
Cryotherapy or whole-body cryotherapy is a modern cold treatment method that involves getting inside a controlled chamber for a short period of time. The cryotherapy booth exposes your body, except the head, to freezing or nearly freezing temperatures for a holistic treatment.
Cryotherapy can also be localized using a device that pinpoints specific areas of your body to receive cold treatment. An example is facial cryotherapy to lower the skin temperature and increase blood circulation in the face or localized cryotherapy that targets the legs, back, or arms in athletes for recovery.
What Is an Ice Bath?
An ice bath, also called cold water immersion, is a cheap and readily available form of cold therapy. It involves submerging your entire body, except the head, in a container or a portable ice bath filled with above-freezing ice water for an extended period. Cultures around the world have used ice bathing for health and wellness for centuries.
Getting in an ice bath is more of a mental challenge compared to getting inside a cryotherapy chamber. It’s a shock to the nervous system. But when paired with breathing techniques, an ice bath can be a whole-body immersive experience that can reduce stress and be healing for the mind and body.
Is Cryotherapy the Same as an Ice Bath?
On the surface, cryotherapy and ice baths may sound similar. After all, they are both techniques that use extreme cold temperatures to lower body temperature and boost its natural healing process. Hence, they can also provide quite similar health benefits, like improved blood flow, weight loss support, improved immune system, reduced muscle pain, and faster muscle recovery after intense workouts.
That said, cryotherapy is not the same as an ice bath. Cryotherapy differs from an ice bath in a few distinct ways, like the method of application and approach to utilizing the cold for healing.
Key Differences of Cryotherapy vs. Ice Bath
Below are a few cryotherapy vs. ice bath differences to help you choose which treatment is best for your body.
Equipment and Procedure
The first key difference between cryo vs. ice bath is the procedure and equipment used. Cryotherapy leverages cold-temperature air. The treatment is typically performed in a clinic or spa using a specialized cold air chamber that emits pressurized liquid nitrogen, liquid nitrous oxide, or argon gas.
On the other hand, an ice bath involves extremely cold water. The equipment used can be a homemade ice bath with a tub or barrel, water, and ice, or a cold plunge with a chiller. Portable options are also available like this inflatable ice bath tub so you can set it up at home or the gym.
Temperature
Another stark difference in ice bath vs. cryotherapy treatments is temperature variance. The ideal ice bath temperature is between 45-60°F although there are cold plunges that offer sub-zero temperatures (32°F) like the Morozko Forge.
A cryotherapy chamber, however, can go as cold as -240°F. The Recovery XR cryo chamber, for instance, offers a temperature range from -230°F to -320°F. And while that sounds incredibly uncomfortable, the cold, dry air in a cryo chamber is much more pleasant than being exposed to cold water.
Time/Duration
Cryotherapy sessions are typically shorter than ice baths. A cryotherapy session will usually last between 2-3 minutes. In contrast, it’s recommended to stay submerged in ice-cold water for 10-15 minutes for an ice bath to be effective.
Is Cryotherapy Better Than an Ice Bath?
Cryotherapy and ice baths are both excellent additions to your wellness regimen. Cryotherapy can help reduce oxidative stress while an ice bath can help decrease the stress hormone cortisol. They both elicit extreme cold that is effective in decreasing muscle soreness and inflammation and improving circulation. One is not necessarily better than the other. A study, in particular, found that there is no significant difference in the effects of ice baths and cryotherapy in terms of athletic recovery.
That said, the key differences between cryotherapy and an ice bath make them suitable for different conditions and individuals.
Advantages of Cryotherapy
- It’s a more pleasant experience than ice bathing. The lack of humidity in a cryo chamber makes the cold air feel warmer than it actually is.
- Cryotherapy improves skin, nails, and hair health. One of the benefits of cryotherapy is a boost in collagen production. Studies have also shown that cryotherapy helps treat skin conditions like eczema and psoriasis.
Advantages of Ice Baths
- Inexpensive to set up. The affordability, accessibility, and ease of use of an ice bath make it a more practical option for people who want to improve their recovery and performance.
- It builds mental resilience. Mental toughness and discipline are among the benefits of ice baths, a valuable skill for athletes and non-athletes alike.
Disadvantages of Ice Bath vs. Cryotherapy
Now, let’s look at the downsides of ice baths and cryotherapy to get a much better picture of the best cold therapy option for you.
Firstly, getting in an ice bath can be very uncomfortable at first. It’s a mental challenge as much as it is physical. Beginners can usually only brave the cold water for a couple of minutes before they start shivering. Secondly, prolonged exposure to ice-cold water can cause temporary numbness, tingling, redness, or pain in the skin. There’s also a risk of hypothermia. Overdoing it in an ice bath, like if the water is extremely cold and staying in the ice bath for too long, can cause hypothermia.
Cryotherapy has its fair share of downsides. For one, cryotherapy treatments can be expensive in the long run and it won’t make you mentally strong. Cryo chambers are also not as widely available or accessible as an ice bath. It might also not be suitable if you’re claustrophobic. Additionally, the fog in the chamber may cause impaired breathing during the treatment. Lastly, cryotherapy can pose a risk where the skin’s surface and the underlying muscle tissue freeze, causing frostbite. There have been several reports of cryo-induced frostbite injuries in athletes.
Final Thoughts
Choosing the better option between cryotherapy vs. ice bath for optimal wellness largely depends on your personal preferences, goals, and the availability and accessibility of either an ice bath or a cryotherapy chamber in your area.
Many pro athletes, biohackers, and fitness fanatics prefer the time-tested tradition of an ice bath to relieve muscle soreness post-workout. On the other hand, a cryo session is preferred by others looking for a convenient, more comfortable way to take advantage of cold therapy to support their overall well-being.
