Cold therapy reduces swelling and inflammation by reducing blood flow to the area being treated. Cold therapy has many applications aside from reducing muscle soreness- let’s take the plunge into what those are!
Chill out: why cold therapy?
Cold therapy is a great way to increase your performance both physically and mentally. You can use it as a pre-activity or post-activity treatment. Some people use it as a focusing tool prior to a difficult task. Cold therapy helps to increase energy and focus (post exposure). It also facilitates mind training, elevates mood, attention, and focus. Others use it post exercise for recovery. Cold therapy can lead to short term increases in metabolism and ease recovery after exercise (HIIT, endurance). Cold therapy is linked to increased power and decreased muscle soreness.
Cold Chemicals & Neurotransmitters:
Cold therapy causes the release of two neurotransmitters: epinephrine and norepinephrine. This increases alertness and prolonged release of these chemicals after exposure to cold can increase focus. Cold exposure also causes prolonged release of dopamine which elevates mood.
Metabolism: How does cold therapy affect yours?
Cold exposure is a great way to boost your metabolism and burn fat- although you will not see significant changes during the exposure. The cold exposure prompts the body to convert white to brown fat. The body uses brown fat to generate heat when you’re cold. Brown fat is metabolically active, unlike white fat which only stores energy. Shivering is a thermoregulatory response to cold that occurs when the body produces heat via muscle contractions. Shivering increases brown fat conversion (via succinate release). Therefore, passive rewarming (not using external heat sources) can enhance this metabolic boost effect after cold therapy.
Cold Therapy and Working Out
One of the biggest benefits of cold therapy is that it will help you recover faster after workouts. This means that you can train more often, and for longer periods of time. This is particularly useful after an intense HIIT workout or endurance training. Cold water immersion is associated with increases in muscle power, deceased muscle soreness and increased muscle recovery. Full immersion can reduce gains in strength and hypertrophy if used within 6-8 hours of your workout, so make sure to time your treatments correctly.
Focal Cold Therapy
Using deliberate focal cooling on “glabrous” surfaces of the body (hands, feet, face) will increase the potential volume of workouts. Craig Heller reports the use of cold therapy on glabrous surfaces increases athlete performance 300% in a month whereas anabolic steroids usually only increase performance by 1% a week.
In conclusion cold therapy can be used to improve both mental and physical performance. It is great for muscle recovery and boosting metabolism. As with hot therapies, you will want to start your cold therapy journey in moderation. Consult with your health providers about what may be the best course for you to take!
