Cold Therapy (Cryotherapy)
Application of cold to reduce inflammation and aid recovery.
Updated
Cold therapy includes ice baths, cold showers, and cryotherapy chambers. Cold reduces inflammation, numbs pain, and may speed recovery from acute injuries. However, regular cold exposure immediately after training may blunt hypertrophy adaptations by reducing the inflammatory response necessary for muscle growth.
Examples
- Ice bath at 10-15°C for 10-15 minutes
- Cold shower after training
- May blunt gains if used too often
Stretching and mobility exercises
Put this into practice with exercises from the library.
Round The World Shoulder Stretch
Stretching · Other
Runner's Stretch
Stretching · None
Scissor Kick
Stretching · Bodyweight
Seated Biceps
Stretching · Bodyweight
Seated Calf Stretch
Stretching · None
Seated Floor Hamstring Stretch
Stretching · None
Seated Front Deltoid
Stretching · Bodyweight
Seated Glute
Stretching · Bodyweight
Common questions
What is Cryotherapy?
Application of cold to reduce inflammation and aid recovery. Cold therapy includes ice baths, cold showers, and cryotherapy chambers.
What exercises train the Cryotherapy?
Good options include Round The World Shoulder Stretch, Runner's Stretch, Scissor Kick, Seated Biceps, Seated Calf Stretch. Each links to a step-by-step guide with demonstration images.
What are examples of Cryotherapy?
Ice bath at 10-15°C for 10-15 minutes; Cold shower after training; May blunt gains if used too often.
Put it into practice
12-Week Muscle Building · £29
A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus