Learn more about our physical therapy services and create a rehabilitation plan just for you.

When it comes to recovery, one method making a splash is cold therapy. But should it be the go-to solution? Chris Heard, Manager of Therapy at St. James Healthcare, provided insight on when to give cold therapy the cold shoulder and when to embrace it for a refreshing recovery.

What is cold therapy?

“Cold therapy is the use of cold, whether it is an ice bath or other method of getting the area cold, to help reduce swelling and possible muscle damage,” said Chris.

Think of it as a frosty treat for your body when you need to calm swelling on an acute muscle injury. But it shouldn’t be the first line of defense without identifying the problem. Determining whether cold therapy is suitable as a recovery method depends on a few factors.

For post-workout recovery, Chris suggested a cool down, light stretching, foam rolling, proper nutrition, hydration, and quality sleep. But when it comes to acute injuries, that's where cold therapy shines. Chris recommended combining light compression with cold therapy, to give acute injuries the chilly care they deserve.

What are recovery alternatives?

What if cold therapy isn't the right fit for your situation? It's always wise to consult a healthcare professional for alternative treatments. Chris pointed out that cold therapy may not always be the best option.

"We would not want patients to do subversive cold therapy, such as ice baths, if they had any type of open wounds," said Chris.

Sometimes, cold therapy can team up with other recovery methods to deliver a powerful combo. It’s often up to your preference and recovery style availability. While Chris recommended active cool-down exercises before diving into an ice bath for workout recovery, he acknowledged alternative preferences.

“It may come down to patient choice, availability of an ice bath, etc,” said Chris. “[Ice baths] may help reduce the immediate muscle soreness post workout.”

How do I optimize cold therapy recovery?

To optimize the effectiveness of any recovery treatment, don't just hit the brakes on your workout. Give yourself a gentle cool-down period with stretches and hydration.

“Replenishing with electrolytes and protein are very important, as well as getting a good night’s sleep,” said Chris. “These are all important factors in recovery.”

When it comes to recovery, cold therapy can be a refreshing addition to your routine. However, make sure you evaluate specific needs and consult a healthcare professional when necessary. If your physician approves cold therapy, it might be time to explore the chilly side. A balanced recovery approach can make a rejuvenating splash!