Cold Therapy
2 articles
RecoveryOctober 7, 2026 · 11 MIN
Whole-Body Cryotherapy for Athletic Recovery: What the Evidence Actually Shows
Whole-body cryotherapy exposes athletes to temperatures as low as -140°C for 2–3 minutes. The science behind inflammation reduction and muscle repair is more nuanced — and more limited — than the marketing suggests.
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RecoverySeptember 28, 2026 · 12 MIN
Cold Exposure After Training: When It Helps and When It Hurts Adaptation
Ice baths within 2 hours of strength training reduce muscle protein synthesis by 25-30% via mTOR suppression. But cold exposure during taper or competition phases accelerates recovery without blunting adaptation. This guide covers the 3-hour rule, optimal protocols at 10-15 degrees Celsius, and evidence-based periodization of cold therapy across training phases.
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