Cold Plunge vs. Cryotherapy: Which is Better for You?
Cold plunge and cryotherapy are two popular methods for body recovery and rejuvenation. But what are the differences between these two techniques, and which one is right for you? In this blog post, we’ll explore the safety, effects on the body, and temperature differences to help you decide which method best suits your needs.
Safety
Cold Plunge:
Involves real freezing temperatures that can lead to tissue damage and hypothermia if not managed carefully.
Cryotherapy:
Simulates a freezing environment without actually freezing the tissues, providing a safer experience without the risk of tissue damage or hypothermia.
Effect on the Body:
Cold Plunge:
Direct exposure to cold water can cause muscle tissue to harden and freeze, potentially leading to hypothermia if exposed for too long.
Cryotherapy:
Triggers the body’s natural defense mechanisms, such as redirecting blood flow to the core and enriching it with nutrients and oxygen.
Temperature
Cold Plunge:
Involves submerging the body in cold water, ranging from 1.67°C to 18.33°C for longer periods (30 seconds to 15 minutes), resulting in a drop in body temperature by about 3.8°C.
Cryotherapy:
Exposes the body to extremely low temperatures, down to -110°C for short periods, causing a significant drop in body temperature by about 4°C.
1) Abd-Elbasset Abaidia, Julien Lamblin, Barthelemy Delecroix, Cédric Leduc, Alan Mccall, et al.. Recovery From Exercise-Induced Muscle Damage: Cold-Water Immersion Versus Whole-body Cryotherapy. International Journal of Sports Physiology and Performance, 2017, 12 (3), pp.402-409. ff10.1123/ijspp.2016-0186ff. ffhal-02524887f
2) Costello JT, Culligan K, Selfe J, Donnelly AE. Muscle, skin and core temperature after -110°c cold air and 8°c water treatment. PLoS One. 2012;7(11):e48190. doi: 10.1371/journal.pone.0048190. Epub 2012 Nov 6. PMID: 23139763; PMCID: PMC3491015.
3) Mawhinney C, Low DA, Jones H, Green DJ, Costello JT, Gregson W. Cold Water Mediates Greater Reductions in Limb Blood Flow than Whole Body Cryotherapy. Med Sci Sports Exerc. 2017 Jun;49(6):1252-1260. doi: 10.1249/MSS.0000000000001223. PMID: 28141620.
4) Srámek P, Simecková M, Janský L, Savlíková J, Vybíral S. Human physiological responses to immersion into water of different temperatures. Eur J Appl Physiol. 2000 Mar;81(5):436-42. doi: 10.1007/s004210050065. PMID: 10751106.
5) Vieira Ramos G, Pinheiro CM, Messa SP, Delfino GB, Marqueti Rde C, Salvini Tde F, Durigan JL. Cryotherapy Reduces Inflammatory Response Without Altering Muscle Regeneration Process and Extracellular Matrix Remodeling of Rat Muscle. Sci Rep. 2016 Jan 4;6:18525. doi: 10.1038/srep18525. PMID: 26725948; PMCID: PMC4698758.
