Cryotherapy versus cold-water immersion: what is the difference?

Whole-body cryotherapy uses extremely cold air for a short period, normally with the head outside the chamber. Cold-water immersion uses water at a much warmer temperature, but water removes heat from the body far more efficiently than air.

The temperature displayed on the machine therefore tells only part of the story. A cryotherapy chamber can be numerically colder while a cold bath produces a larger fall in tissue and core temperature.

Both are commonly used to reduce the perception of soreness and help athletes feel ready to train or compete again. Cold-water immersion has a larger and more established research base for short-term recovery between demanding bouts of exercise.

Whole-body cryotherapy may also reduce perceived soreness for some people, but protocols and evidence are less consistent. Neither method repairs poor sleep, inadequate nutrition or badly managed training.

Regular cold-water immersion immediately after resistance training may blunt some of the signalling involved in muscular adaptation. That does not make cold exposure bad; it means timing should reflect the goal.

If the priority is performing again later that day or surviving a congested competition schedule, short-term recovery may matter most. If the priority is maximising hypertrophy from a training block, habitual immediate post-lifting immersion may be a poor trade.

Choose based on the outcome, not the drama of the experience. Cold-water immersion is accessible and easier to standardise. Cryotherapy is brief, dry and often more comfortable, which may improve adherence. For many general clients, neither is necessary.

Anyone with cardiovascular, circulatory or relevant medical concerns should seek appropriate clinical advice before using extreme cold.