Cryotherapy Procedures in Sports Recovery
What is Cryotherapy?
Cryotherapy is the therapeutic use of cold temperatures for recovery and healing. In sports, it's become increasingly popular as a recovery method, ranging from simple ice baths to whole-body cryotherapy chambers.
The word "cryo" comes from the Greek word "krous," meaning frost or cold.
Common Cryotherapy Procedures
1. Ice Bath Immersion
- Temperature range: 10-15°C (50-59°F)
- Duration: 10-15 minutes
- Body parts: Usually lower body or full body immersion
Athletes should gradually build up their tolerance to ice baths, starting with shorter durations and slightly warmer temperatures.
2. Whole Body Cryotherapy (WBC)
- Temperature range: -110°C to -140°C (-166°F to -220°F)
- Duration: 2-4 minutes
- Environment: Specialized cryotherapy chamber
Never exceed the recommended time limits in WBC chambers, as extreme cold can be dangerous when misused.
3. Localized Cryotherapy
- Ice packs or cold compresses
- Cold spray applications
- Specialized cold therapy devices
- Duration: 15-20 minutes per session
Application Methods
PRICE Protocol
- Protection
- Rest
- Ice
- Compression
- Elevation
A footballer with a minor ankle sprain might use:
- Ice pack application for 15 minutes
- Repeat 3-4 times daily
