Cryotherapy: Benefits for Muscle Recovery and Performance
Whether you're a competitive athlete or just finished a tough workout, muscle soreness and fatigue can slow your progress. Enter cryotherapy—a cold therapy method that's quickly become a go-to recovery tool for fitness enthusiasts, pro athletes, and wellness seekers alike.
In this post, we'll explore how cryotherapy accelerates muscle recovery, what science says about its benefits, and how you can use it to enhance your overall performance.
What Is Cryotherapy?
Cryotherapy refers to any treatment that uses cold temperatures to support healing, reduce pain, or improve performance. The most popular form is whole-body cryotherapy (WBC), where individuals step into a chamber cooled to -200°F or lower for 2–3 minutes.
Other forms include:
- Ice baths or cold plunges
- Localized cryotherapy (for specific joints or muscles)
- Cryo-compression systems
At The St. James Performance Club, we offer state-of-the-art whole-body cryotherapy and cold plunge as part of our holistic recovery program.
How Cryotherapy Supports Muscle Recovery
During intense workouts or competition, your muscles experience microtears and inflammation. This leads to delayed onset muscle soreness (DOMS), stiffness, and fatigue. Cryotherapy helps speed up your body’s recovery by:
1. Reducing Inflammation
Cryotherapy causes vasoconstriction, narrowing blood vessels and reducing blood flow to sore or swollen areas. Once you return to normal temperature, blood rushes back in—a process called vasodilation—bringing oxygen and nutrients to promote healing.
2. Decreasing Muscle Soreness
Cold exposure dulls nerve activity and reduces pain signals, helping ease DOMS and post-exercise stiffness. Many users report feeling rejuvenated and more mobile after just one session.
3. Enhancing Recovery Time
Athletes who use cryotherapy consistently often report faster recovery between sessions, meaning they can train harder and more frequently with less downtime.
4. Boosting Circulation and Endorphins
The rapid shift in blood flow helps flush metabolic waste and lactic acid buildup. Plus, cold exposure triggers the release of endorphins and norepinephrine, elevating mood and energy levels post-treatment.
Who Should Use Cryotherapy?
Cryotherapy is safe for most healthy adults and ideal for:
- Athletes seeking faster post-training recovery
- Weekend warriors with chronic soreness
- Individuals with joint pain or inflammation
- Fitness clients working on long-term performance goals
Not recommended for:People with severe cardiovascular conditions, unmanaged high blood pressure, or cold sensitivity (always consult your physician before use).
How Often Should You Do Cryotherapy?
For recovery: 2–3 sessions per week is ideal after intense workouts or competition.
For general wellness: 1–2 sessions weekly can support joint health, circulation, and mood regulation.
Many athletes incorporate cryotherapy into their post-training routine, pairing it with stretch therapy, contrast baths, or massage for a complete recovery protocol.
FAQs About Cryotherapy
Q: Does cryotherapy hurt?A: No. While it feels very cold, sessions are brief (2–3 minutes) and safe under supervision. Most people feel refreshed afterward.
Q: Is cryotherapy better than an ice bath?A: Cryotherapy offers similar benefits in less time and without the discomfort of water immersion. It’s also cleaner and more consistent.
Q: Can cryotherapy help with injuries?A: Yes—especially for inflammation and joint pain. For acute injuries, localized cryotherapy may be more effective. Always check with a healthcare provider.
Experience Cryotherapy and Total Wellness at The St. James Performance Club
At The St. James Performance Club, cryotherapy is just one part of a complete performance and recovery ecosystem designed to help you train smarter, recover faster, and perform at your best.
As a Member, You’ll Enjoy:
- Cold therapy tailored to your training goals in a premium, state-of-the-art whole-body cryo chamber
- Four complimentary personal training sessions to help you start strong or optimize your current program
- Full access to elite-level high performance training spaces and cutting-edge fitness equipment
- Access to recovery amenities including red light therapy, infrared saunas, contrast therapy and more
- Expert guidance from personal trainers and recovery specialists to help you balance training intensity with effective recovery
- Unlimited access to group fitness classes, from strength and conditioning to mobility, yoga, and cardio-based formats
Whether you’re building a new routine or pushing toward your next athletic milestone, The St. James gives you everything you need to build, burn, and recover—all under one roof.
Join The St. James Performance Club Today and experience the next level of training and recovery.