Share
15th January 2019
02:28pm GMT
Dr. Creaney: "We use the term 'cold water immersion' when we talk about ice baths.
"Whole body cryotherapy involves standing in a cryotherapy chamber, with temperatures as low as -140C."
"A 2012 study by Leeder discovered that cold water immersion reduces:
Bodybuilding-style training often leads to delayed-onset muscle soreness (DOMS)[/caption]
With cryotherapy, the technique is newer, so there is less evidence.
"Whole body cryotherapy is newer and involves standing in cryochambers that can be cooled to -140 degrees for a max of 2.30 mins.
"Very few head-to-head comparisons have been performed (Wilson 2017, 2018) but there is further evidence needed to demonstrate that cryotherapy is better than the more practical technique of ice baths."
"Both techniques can be uncomfortable to experience. There is a risk of frostbite if exposed for too long.
"It can be dangerous to cool core temperature too low that it can cause cardiac arrhythmias, but this is unlikely to happen if used correctly in a facility such as the Manchester Institute of Health & Performance (MIHP)."
"There is lots of conflicting research. One very important thing to mention is the difference between training and competition.
"During training, athletes are deliberately trying to cause some inflammation in the body, in order to stimulate a training adaptation."
Muscle growth, for example, is achieved by a degree of inflammation that causes the muscles to grow as an adaptation.
"Therefore regular use of cold water immersion to block inflammation is going to block the effects of training. Not a good idea."
Where performance is the goal, the picture is slightly different."During competition, the focus is on performance. Therefore, athletes use the technique to improve physical/psychological parameters.
"This is especially true when having to compete more than once per day, or several days in a row. Here, either cold water immersion or cryotherapy can work."
[caption id="attachment_215617" align="alignnone" width="5590"]
Saunas may prove a more effective recovery method as they promote blood circulation[/caption]
"At this point, evidence suggests ice baths (cold water immersion treatments) are easier to access as they can be done anywhere i.e. hotel rooms when travelling to compete.
"However, cryochambers are still being researched so it's too early to say they are superior at the moment."
Read more health and fitness content from JOE:Explore more on these topics:
