While cold therapy is far from a shiny new trend, it’s been having a renaissance of late. And we’re not talking about the humble bag of frozen peas—polar plunges and cryo spas are now widely hailed by wellness gurus for their inflammation-busting potential. 

If you’re like us, you’re not about to jump in bone-chilling waters without a really good reason. So we set off to get the cold hard truth about cold therapy from experts in their field, gathering the insights about incorporating it into a practical routine. 

The Experts

• Larisa Durrenberger, physical therapist at WAVE Physical Therapy & Pilates in Cincinnati
• Allen Penn, founder of Framework, in collaboration with Dr. Amy Price Neff,  Framework’s Medical Advisor and physician at Mindstream Integrative Medicine in Nashville

Cold Therapy Benefits: What’s the Hype About?

Cold therapy’s been around since 3500 BC—pretty much the start of civilization itself. To stay relevant for so long, it has to offer some pretty remarkable benefits. And after chatting with our experts, we weren’t disappointed: From pain to soreness to sleep and even metabolism, cold therapy is a multipurpose marvel.

• Reduced inflammation and muscle soreness: “Cold therapy is great for reducing both localized and systemic inflammation and soreness,” says Durrenberg. “It can be used after an acute injury, following an intense workout, or for more chronic conditions such as arthritis.” Since it’s all-natural and drug-free, this makes it a great option for those of us who prefer to avoid over-the-counter pain meds.
• Enhanced mood and mental clarity: “Cold exposure triggers a dopamine (250% increase) and noradrenaline surge (500% increase), boosting mood and mental clarity for an espresso-like buzz without the crash,” says Penn. “In fact, the taper curve of dopamine following a cold plunge lasts for many hours, in contrast to many of the other substances or activities that trigger similar increases.”
• Better sleep: “It promotes deeper sleep by calming the nervous system, helping you rest and recharge,” says Penn. 
• Metabolism support: “Regular plunges support metabolic health via the transformation of fat cells to so-called ‘brown fat’, which is more metabolically active and appears to support glucose management,” says Penn. 

Penn adds that cold plunges can provide an extra perk beyond physical wellness: “Perhaps the biggest benefit is the resiliency and determination to do something—jump into cold water—that feels hard and isn’t enjoyable in the moment. This training to ‘do hard things’ is highly transferrable to life.” 

Ice Packs vs. Cold Plunges: What’s the Difference?

There’s a wide spectrum of cold therapy methods, from that bag of frozen peas to a high-tech cryochamber. But how do the effects of ice packs, or localized cold therapy, differ from those of cold plunges and other whole-body methods?

• Localized cold therapy, like using an ice pack or ice massage, is ideal for targeted injuries because it hones in on specific areas. “[It] restricts local blood vessels and slows blood flow into the injured area, which helps reduce inflammation,” says Durrenberger. 
• Whole-body cold therapy, like a cold plunge or a cryochamber, has a more systemic effect. “It can reduce overall inflammation, enhance muscle recovery after training, and positively influence metabolism and the immune system,” says Durrenberger. Penn adds, “In a similar vein to [a] sauna, cold acts as a mild stressor that helps the body reset systems that are fine-tuned.”

Penn adds that local cold therapy offers therapeutic benefits, while whole body methods are more preventative and relevant to overall wellness. “If you’re icing a body part, you’re likely dealing with an injury or some type of usage-based challenge. Most people doing cold plunges are looking to build their mental and physical resiliency, [and] obtain the unique combination of energy and focus that cold water immersion produces. These benefits are similar to going to the gym in that they require consistency.” 

👉 Whole-body plunges, like the Plunge Pod or Ice Barrel 300, go beyond recovery—they’re about consistency, resilience, and long-term health.

Who Can Benefit the Most From Cold Therapy?

While cold therapy offers universal perks, athletes and individuals with inflammatory conditions, like arthritis, might benefit the most. “Athletes and anyone with an acute localized injury or swelling can benefit from localized cold therapy due to its vasoconstrictive effects,” says Durrenberger. “Whole-body cold therapy is helpful for people who want to address multiple body parts at once or who have inflammatory conditions, since it provides a widespread effect.”

But they’re not the only ones: Penn sees many different archetypes benefit from in-house cold plunges, including:

• Longevity, biohacking, and preventative health enthusiasts
• Casual plungers: “[We see] People outside of the fitness and biohacking realm who simply recognize the need to use cold plunges to reset their nervous system, release some feel-good molecules, and be a part of a supportive community.” 
• Pro and weekend athletes who use cold plunges as a training and recovery tool
• People recovering from an injury and taking a rest day from their usual workout
• Older adults “who want to push themselves gently for more cardiovascular strain, especially when chronic musculoskeletal issues are limiting effort,” says Penn.  

Who Should Avoid Cold Therapy?

Cold therapy doesn’t come without its share of risks, particularly for people with sensory issues and cold sensitivities. So if any of the following apply to you, chat with your doctor before participating in cold therapy to make sure it’s safe for you:

• Individuals with:
  
  • Cold sensitivity, like Raynaud’s disease or cold-trigger asthma
  • Reduced sensation, like neuropathy
  • Poor circulation
  • Open wounds
  • A history of cardiovascular disease, including hypertension and stroke
• Individuals on kidney dialysis
• Pregnant women
• Individuals with reactive nervous systems, including POTS, dysautonomia, orthostatic hypotension, and some dissociative symptoms, should start very slowly and seek medical advice before trying cold plunges, as initial reactions to cold can lead to fainting. 

Penn adds, “Anyone who is fighting an illness should lay off cold plunging until they are back at full strength to avoid further stress.”

Finding the Right Cold Therapy Routine for You

With the range of cold therapy methods around today, you can choose to dip your toes in or go for a cannonball. Here’s what our experts want you to keep in mind as you evaluate your options. 

Cold Plunges

Cold plunges immerse your entire body in water, providing benefits that are far more holistic than localized cold therapy, says Penn. But aside from those considerable mental and physical health perks, cold plunges often have a social element that can leave you with that warm, fuzzy feeling (despite the frigid water). 

“Sitting in 40 to 60℉ water for minutes is hard! It helps to have a supportive community around you, not doing it by yourself in a small room or at your home,” says Penn. 

Cryo Chambers

If you have a little wiggle room in your budget, a cryo chamber is a quick way to reap the benefits of whole-body cold therapy, usually lasting just 1.5 to 3 minutes. “It’s effective for reducing whole-body inflammation, improving muscle recovery, boosting metabolism and mood, and supporting better sleep. In-clinic treatments should also have safety protocols in place to minimize adverse reactions,” says Durrenberger. 

Interestingly, cryo chambers won’t necessarily feel as frosty as a plunge: “Water conducts temperature 23 times better than air, making whole-body plunges feel much colder than cryotherapy, in spite of the temperature differences,” says Penn. 

Try It Out: Cold Therapy from the Stridekick Shop

Check out these Stridekick picks:

• Plunge Pod → Compact, portable, and beginner-friendly.
• The Plunge: Original Cold Plunge Tub → Premium durability for consistent plunges.
• Ice Barrel 300 → Perfect starter size for solo plunges.
• Ice Barrel 400 → Mid-size, balanced option for regular use.
• Ice Barrel 500 → Spacious and comfortable for the ultimate immersion.

👉 Explore more recovery gear in the Stridekick Shop.

Budget-Friendly At-Home Options

While it’s a nice way to treat yourself, enjoy a new experience with friends, or even spice up date night, a visit to a cryo spa or cold plunge studio isn’t always feasible. Thankfully, cold therapy can be done at home in a pinch. 

“It can be as simple as adding ice and a small amount of water to a zip-top bag (I recommend double-bagging to prevent leaks) or filling a tub with water and ice for an ice bath,” says Durrenberger. 

“When using an ice bag or gel cold pack, place a light layer between the pack and your skin for protection. A pillowcase works well. Keep it in place for 10 to 20 minutes as tolerated, and check the skin for sensitivity. Some redness or mottling is normal,” she adds. 

Though you’ll miss out on the pro guidance and support you’d get at a spa, studio, or clinic, even whole-body cold therapy is attainable at home: “You can partially fill…a tub with water and ice,” says Durrenberger. “Aim for a temperature between 50 and 59℉ and submerge for 10 to 15 minutes, but do not submerge your head or neck. Take slow, deep breaths and try to relax in the water.” 

Ready to break the ice with cold therapy? Whether you’re on the path to polar plunge stan or just planning to ice sore muscles post-workout, there’s a little something for everyone in the chilly world of cryo. 

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