Cryotherapy After Strength Training: A Double-Edged Sword
Cryotherapy, commonly known as cold therapy, has become a popular method for muscle recovery, often used by athletes and fitness enthusiasts after a workout to alleviate soreness. This cooling process is believed to reduce muscle inflammation and speed up recovery, making it a go-to solution post-strength training. However, emerging research has highlighted some potential drawbacks to cryotherapy when used in certain contexts. While it may provide short-term relief, the evidence suggests it could interfere with long-term strength gains. Here, we’ll explore how cryotherapy works, its benefits, and why its use after strength training might be best approached with caution.
The Benefits of Cryotherapy Post-Training
Cryotherapy, which typically involves cold packs, ice baths, or even whole-body cryo-chambers, is primarily used to manage inflammation and reduce pain. When muscles are exposed to intense cold, blood vessels constrict (a process known as vasoconstriction), which decreases blood flow to the area and reduces inflammation. For athletes or gym-goers with sore, swollen muscles, cryotherapy can offer immediate pain relief, often making it easier to resume activity sooner than they might otherwise.
Several studies support cryotherapy’s benefits for managing acute muscle soreness and reducing delayed onset muscle soreness (DOMS). According to research published in the Journal of Athletic Training, cryotherapy was shown to effectively reduce muscle pain in the days following intense physical activity, allowing athletes to feel fresher for their next workout session. Cryotherapy can help provide relief, especially when soreness becomes a limiting factor in maintaining a consistent exercise routine.
The Impact on Muscle Gains and Long-Term Adaptations
While cryotherapy may provide relief, recent studies suggest that it could blunt the long-term adaptations associated with strength training. Strength training causes microscopic muscle damage that, when healed, contributes to muscle growth and increased strength. The body’s natural response to this stress is a critical part of how muscles become stronger over time.
One study published in the Journal of Physiology found that cryotherapy might hinder the body’s natural muscle repair process by disrupting protein synthesis—the foundation of muscle growth. Another study, from the American Journal of Sports Medicine, observed that athletes who used cryotherapy immediately after strength training showed less improvement in muscle strength and size over time than those who didn’t use cryotherapy.
The potential mechanism behind this is that cryotherapy reduces the inflammatory response, a necessary part of the body’s healing and growth processes. This dampening effect can interfere with the cellular pathways responsible for muscle growth, specifically the activation of satellite cells that play a crucial role in muscle repair. In other words, by dampening inflammation, you could unintentionally limit the stimulus for muscle adaptation.
Finding the Right Balance
So, does this mean that cryotherapy is harmful or should be avoided after every strength session? Not necessarily. The key is to recognize your training goals and apply cryotherapy selectively. For example, if you’re primarily focused on strength and hypertrophy (muscle growth), it might be wise to limit cryotherapy after workouts to allow your body to fully engage in the muscle-repair processes.
However, if your primary goal is to stay active and manage soreness, particularly during periods of intense or frequent training, the immediate pain relief from cryotherapy can be beneficial. Instead of applying cold therapy after every workout, consider saving it for times when soreness is particularly intense or when you need to be in top shape for an upcoming event.
Conclusion
Cryotherapy is neither inherently good nor bad; its effects depend on how and when it is used. If your primary objective is to maximize strength gains and muscle growth, you may want to limit cryotherapy use directly after training sessions to allow for optimal recovery and adaptation. On the other hand, if your goal is more about managing soreness to stay active, cryotherapy can be a helpful tool. Balancing these two goals and knowing your objectives will help you determine the best approach for your needs.
References
Bleakley, C. M., Davison, G. W., & Sanz-Quinto, S. (2014). Cryotherapy for acute muscle injuries: Is it effective? Journal of Athletic Training, 49(1), 83-91. https://doi.org/10.4085/1062-6050-49.1.03
Roberts, L. A., Raastad, T., Markworth, J. F., Figueiredo, V. C., Egner, I. M., Shield, A., Cameron-Smith, D., Coombes, J. S., & Peake, J. M. (2015). Post-exercise cold water immersion attenuates acute anabolic signaling and long-term adaptations in muscle to strength training. Journal of Physiology, 593(18), 4285-4301. https://doi.org/10.1113/JP270570
Yamane, M., Teruya, H., & Tsunezumi, T. (2015). Cryotherapy inhibits skeletal muscle hypertrophy. American Journal of Sports Medicine, 43(7), 1748-1756. https://doi.org/10.1177/0363546515582023
