Ice Baths vs Cryotherapy: A Scientific Comparison For Businesses

Cryotherapy and ice baths have both become popular tools for improving performance, boosting recovery and supporting general wellbeing. Both therapies involve exposing the body to extreme cold to reduce pain and inflammation, and aid recovery. However, the science and health benefits they both offer vary - as do the implications for businesses.

What do they have in common?

Both cryotherapy and ice baths involve short sessions, usually lasting around two or three minutes, and are known for providing benefits like reduced inflammation, pain relief, and faster recovery. They both require dedicated space, though cryotherapy typically takes up more room. Each method may also need to follow health and safety regulations, similar to those for hot tubs in the case of ice baths. Additionally, staff need to be trained to monitor clients for signs of discomfort or adverse reactions, though this is generally more important for cryotherapy than for ice baths.

Cryotherapy 

Cryotherapy involves short, intense sessions of ultra-cold, dry air, with temperatures as low as -140°C. The idea is that exposing your body to such extreme cold will reduce muscle soreness, inflammation, and pain. Several studies suggest that cryotherapy can decrease levels of inflammation markers like C-reactive protein and interleukin-6, promoting faster recovery after intense physical activity.

However, it’s worth noting that air is not as thermally conductive as water, meaning the cooling effect isn’t as deep or intense. Water is about 25 times more effective at transferring heat than air, which is why ice baths usually feel more intense than cryotherapy.

Cryotherapy chambers are expensive to set up (often upwards of £60,000) and require careful supervision by trained staff to prevent frostbite and ensure safety. There’s a fixed temperature in most cryotherapy chambers, so it can’t be adjusted based on individual tolerance levels. 

Although studies have shown that cryotherapy appears to improve mood and reduce muscle soreness, the scientific community is still debating the exact levels of impact and efficacy

Ice baths

Ice baths, set below 4°C (sometimes as low as 0°C), are a more straightforward, hands-on recovery method. Research shows that cold-water immersion (CWI) is highly effective at reducing muscle soreness, with one study showing a significant reduction in delayed-onset muscle soreness (DOMS) compared to passive recovery methods. This is mainly because water’s higher thermal conductivity allows for a deeper cooling effect, helping to constrict blood vessels and reduce inflammation.

Ice baths also offer hydrostatic pressure, which improves circulation and reduces swelling, especially in the muscles and joints. 

This makes ice baths particularly effective for recovery after heavy physical exertion. Additionally, research has shown that cold-water immersion can improve sleep and even boost the immune system by increasing norepinephrine levels, which are linked to reduced inflammation.

Not only are ice baths effective, but they’re also far more affordable and easier to manage than cryotherapy. The temperature can be adjusted for different levels of tolerance, and there’s no need for constant supervision, making ice baths a simpler and more cost-effective option for both personal and commercial use.

At a glance

Both cryotherapy and ice baths have been shown to be effective for their recovery benefits, with both showing some ability to reduce inflammation and pain. However, ice baths may offer more bang for your buck. Studies suggest cold-water immersion is highly effective for reducing muscle soreness, improving circulation, and even enhancing immune function. Cryotherapy, while for some due to its high-tech nature, has not yet been proven to offer significantly better results than more accessible options like ice baths. Given their lower cost, ease of use, and flexibility, ice baths remain the more practical choice for most businesses looking to help their clients with post-exercise recovery and general wellbeing.