Does Cryotherapy Help with Recovery | Pros and Cons of Cryotherapy
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- čas přidán 2. 12. 2016
- Cryotherapy for Recovery: What are the Pros and Cons- Thomas DeLauer:
Cryotherapy may not be the best way to recover, but it certainly has some long term benefits! Learn more at www.ThomasDeLauer.com
Cryotherapy is the cooling of body parts for therapeutic purposes. Whole-body cryotherapy (WBC) is the practice of exposing the body for short periods of 2 to 5 minutes to temperatures lower than -100 degrees Celsius, or -212 degrees Fahrenheit. Participants will wear clothing to protect their heads, hands and feet from extreme cold to reduce any risk of injury from the cold. It was originally started in the hopes of treatment for chronic medical conditions, such as rheumatoid arthritis, and is now popular for athletes as it is said to heal recovery from workouts and injuries. More and more people are using WBC for their general health and wellbeing.
A 2014 study published in the Open Access Journal of Sports Medicine looked at ten studies that researched WBC for empirical evidence of benefits. Most of the studies were done with young (under 35), athletic participants. As our skin is a protective barrier from outside elements and air is a poor thermal conductor, WBC does not offer extensive subcutaneous and core body cooling. Ice packs were found to cause the greatest cooling, while WBC and cold-water therapy baths were found to cool to about the same extend.
Some of the studies found evidence that following intense exercise, WBC reduced subjective feelings of muscle recovery from soreness and fatigue with not much benefit to functional recovery. This means that participants reported feeling less soreness in the muscles, however, the markers of muscle damage were the same following exercise when WBC groups were compared to control groups. This is likely the placebo effect, where you expect to feel something so your mind believes that this is happening, even though there is no scientific support for this belief.
There were one study that found WBC to be associated with higher strength and lower fatigue following exercise, however the study may suffer from detection bias because as blinding outcome assessors were not used. There is weak evidence that WBC increases antioxidant and parasympathetic reaction, and aids in inflammatory pathways applicable to exercise recovery.
One study did find that WBC helped patient recovery from adhesive capsulitis of the shoulder. Those who had this shoulder injury were randomly assigned to one of two groups, either physiotherapy only or physiotherapy and WBC. After four week those in the WBC group had significant improvement when compared to the physiotherapy only group.
Another study published in 2016 in the Acta Neurologica Scandinavica looked at multiple sclerosis (MS) patients and found an improvement in fatigue and functional status for both a low fatigue and a high fatigue group. There was no control group in this study, but the findings are promising when it comes to chronic medical conditions. In these studies there were no adverse effects of WBC found, however there was not extensive monitoring.
Tips:
Studies without bias that show benefits are still limited, but they do exist. As cold-water therapy (a bath of around 8 degrees Celsius for 4 minutes) and ice packs are less expensive, it may benefit individuals to try these treatments as an alternative to WBC to see how they respond to each. That being said, if you have experienced benefits from WBC there are thus far no negative effects found, so it is safe and could be beneficial to continue therapy.
References:
1. Whole body cryotherapy: empirical evidence and theoretical perspectives
www.ncbi.nlm.nih.gov/pmc/arti...
2. Whole body cryostimulation provides…
www.ncbi.nlm.nih.gov/pubmed/2...
If it helps reduce inflammation and increase circulation, it helps with recovery. Plain and simple.
I love that he doesn't knock the placebo effect
Great video and information. Thanks for posting.
Ive tried it! It’s amazing! It makes me feel great!
Listen to the Captain everyone. I think he knows a little about this stuff.
Cap crashed into the ice in 1945, before waking up in 2011 - this means he spent around 66 years frozen, and makes him (technically) 100+ years old and has no inflammation whatsoever.
Thanks for the video Cap😉
Thank you!
Thanks Man
hey Thomas. i enjoy your videos, very informative. I was wondering weather or not I should count fiber in my calories. I've been reading a lot of different views on fiber and was wondering if u could provide your input. Much appreciated.
Spine disc inflammation here it helped big time with that very good for swollen inflamed joints
I will this this over back surgery any day
More Prolonged fasting videos please!
I do it everyday and it have helped me tremendously.
Why do you do it? Athlete? Illness? Etc...
Ice Bath at the Spa house would do wonders if you dont want such extreme temps. Cold temps help male Testosterone so keep your room temps cooler esp at night.
Can you make video on ketogenic diet please thanks....you are doing awesome job keep it up 👍🏼
Is this guy kidding?
Hi Thomas I love your videos and learn a lot from you , I really need an unbiased answer to a question.... I'm researching a device called kaasen wellness, it's a handheld cryo gun that's being marketed and claims to alleviate inflammation, acne, eczema, tighten skin, reduce fat and more..... I like to know your honest opinion on this device.
Just have a cold shower after workout it works for me 😃👍
😭-O-Therapy
What about cold/cooler showers ?
Yo
Thank you for the video. It was very helpful!!
Can you do a video on your thoughts of alkaline water?
It's fraud.
Is a happy ending massage better than a sports massage?
Goat Liberator for sure
I Would be interested in finding out more about how long to eat before & after workouts, and what the best things to consume are
hazzey3000 I was thinking of the same thing here curious about it.
Inflammation is necessary for muscle growth. So cold showers/baths after your workouts might make you feel a lot better, but it's inhibiting your muscular gains.
No it isn't lol. Its to short to have a direct affect.
Do you have any videos about ice baths and cold showers. I never heard of cryo therapy until this video. Doesn’t sound appealing to given all the movies where they wake up in cryo and aliens come out.
What about those who have pedicle screw in their spine? Can they still use this therapy? Will the screw become too cold
No. Your core maintains temp. Your outside body drops about 20 degrees. Think mild hypothermia. Blood flushes your joints and organs to protect. Then releases back out when you warm.
Sick guns
Can you do a video on a theory of mine?
I think one of the main reasons people stop making noob gains in strength, is due to the scar tissue and toughness of the outer fibres of the muscles, it absorbs all the trauma.
What would happen if a beginner would workout 4-8 weeks, then took 3 weeks off to deload and recover? CWI every day of their deload. Then repeat another 4-8 weeks, etc?
I think there’s an enormous difference between recovery and muscular growth, and if we keep on beating the muscles to a pulp, evolution says it’ll toughen it up one way or another. One way is by consistently adding scar tissue, resulting in less strength gains and myofilament trauma
Pro bodybuilders have so much scar tissue build up that there’s high diminishing returns of how much muscle they can consistently add.
This is shown empirically, by the requirement to lift closer and closer to your 1RM the more elite(in bodybuilding) you become.
Since size is limited by strength it’s clear to see why people take breaks from bodybuilding to focus on powerlifting.
It’s also clear to see the paradigm of how beginner-bodybuilders and beginner-powerlifters have such great differences in strength relative to size(as a percentage), but pro-bodybuilders vs pro-powerlifters’s gap of strength relative to size(as a percent) starts to converge
much rather spend my hard earned bucks on a chinese massage, this keeps my forty year old joints and bones limber and strong. These small chinese women's hands are magical
when you realize you're already subscribed to him 😂
Ask your doctor for all health and medical advice
But he didn't say how often a person should do it in order to get the benefits? Can anyone answer that?
10 times for 10 days
So it does help with swelling
watch Wim Hof
what about cold showers ?
Yo
Cryo hack from a fibromyalgia weightlifter........ after heavy workout with chest/shoulder/ arm soreness...I crank up the A/C in my car and the cold air does wonders for the soreness/inflammation... trust me it works! Also the refrigerator section at Costco or anywhere else....LOL!.... why spend the money... get if for Free!....lol
Sounds safe
I M ON KETO, WORKING OUT DAILY FOR WEIGHT LOSS.. EVRYTHING WAS FINE TILL TODAY AFTER WORKOUT I INCRESED MY COLD WATER TIME FROM 1 MIN TO 10 MIN. AND I HAD HYPOTHERMIA!!!!!! I WAS IN SHOCK AND UNCOUNSCIOUS, AMBULANCE TOOK ME TO EMERGENCY. NOW RECOVERING IN ICU!!!! I DONT UNDERSTAND HOW THIS HAPPEND????????
Yo
I tried cryotherapy yesterday just to see if I noticed anything different, even if it was a little something, it did NOTHING for me
I agree
If you are poor, live in a cold climate and do the Polar Bear club a lot.
It helps inflammation
Brrrrrrrrrrrrr freezing 🥶
LeBron James does this on the regular so it must be working in some way.
On the regular? You mean regularly?
This is 6 yrs old and outdated. It’s very healthy.
The cold waters of the Titanic , comes to mind.
I guess it Helps in Testosterone....
Dude, your t-shirt is really tight.
Yes its looking nice
Shmedium……
I like to see the cold shower video and yorgurt video.
Starts out making no sense. If you feel better that's a real thing even if your study wasn't intelligent enough to pinpoint with science. Over 3.6 million subscribers but nobody likes the video.