Why is everyone buzzing about cryotherapy? Experts break down the trend and how to try it at home

Never heard of cryotherapy? Think of it as a wellness practice that leans into the cold —
literally. With ice baths and chilly rollers, cryotherapy involves
using low temperatures to help soothe, recover and restore. While some
head to pro-level cryo chambers, you don’t have to. Applying ice or cold
tools to specific body parts counts, too.

To
learn how cryotherapy works and how to try it yourself, we spoke with
two experts. Below, they share everything you need to know — plus, we
rounded up the best at-home cryotherapy tools to get you started.

“Cryotherapy
is a treatment that exposes the body — either all at once or in
specific areas — to extreme cold for a short period of time,” says
Samantha Susca, lead esthetician.

This cold exposure causes vasoconstriction, says Dr. Smita Ramanadham, a board-certified plastic surgeon. “It reduces inflammation, which in turn helps decrease pain and muscle soreness.”

While
pro athletes may use cryotherapy post-workout, you don’t need a gym
membership or NFL contract to benefit. It’s also helpful for everyday
aches, swelling from the heat, or general soreness. That said, some
people should steer clear.

According
to both experts, at-home cryotherapy can offer effective, low-cost
relief — just don’t expect it to replicate the full-body chamber
experience.

Here’s how to do it right:

• Talk to your doctor first. It’s always smart to get a professional greenlight, especially if you have any underlying conditions.
• Use a barrier. Never apply ice or cold packs directly to your skin — wrap them in a towel or cloth to avoid irritation or frostbite.
• Start slow. Ease into cold exposure. Begin with a few seconds, then build up. You’re aiming for relief, not punishment.

Popular options include:

• Icing sore muscles or joints
• Cold plunges in the tub
• Cryotherapy devices 

Ready
to embrace the cold? There are a number of tools that can help. We’ve
gathered a handful of cold therapy devices that make trying it much
easier. In compiling this list, we focused on products that have at
least a 4-star average rating from hundreds of reviews and looked for
options in a variety of price points to meet all budgets. We also
included options for your entire body, as well as for more targeted
relief.

This
reusable ice pack has a gel interior that remains pliable even when
frozen. The gel is encased in a thick nylon exterior that has
double-sealed seams to prevent leaking. This ice pack measures 10.5
inches by 14.5 inches, making it a good size to cover your back or wrap
around a leg or arm.

Want
the full-body plunge? This 105-gallon tub is sturdy and collapsible.
Just fill it with cold water and ice, then take the (very brave) leap.

 

Freeze it, then roll it over sore spots like shoulders or calves. Bonus: You can also use it warm for muscle stiffness.

This
system circulates cold water through a wraparound belt — ideal for
anyone dealing with post-op recovery or chronic pain. It’s a go-to in
physical therapy clinics for a reason.

 

Experts have previously told us that massage guns
can be a great tool for helping to relieve muscle pain. This one has a
massage tip that allows you to switch between cold therapy to soothe and
heat therapy to alleviate stiffness. The tool also has an intuitive LED
display, five speed settings and a rechargeable battery. 

At
NBC Select, we work with experts with specialized knowledge and
authority based on relevant training and/or experience. We also ensure
all expert advice and recommendations are made independently and without
undisclosed financial conflicts of interest.

• Samantha Susca is the lead esthetician at The Spa at Casa Cipriani in New York City.
• Dr. Smita Ramanadham is a plastic surgeon in New Jersey.