Cryotherapy: In the ice barrel after exercise?

Per Mertesacker, a professional footballer at the time and a “bit” annoyed, made it famous: when asked in 2014 how he viewed the performance of the German men’s national team at the World Cup against Algeria, he replied: “I’ll lay down for now Three days in the ice bin and then we analyze the game and then we'll see what happens." From then on, the ice cream barrel and the interview became legend.

In our story we take a closer look at ice barrels, ice boxes, cryosaunas, cold chambers and the like. Cryotherapy is the magic word. And we wanted to find out what it was all about. You can find the most important information about the benefits and effects and how cold therapy can really help here. Also in our story: a short, crisp interview with Jonas Barwinski, who, as a member of the running group Die Pacer , knows what he is talking about when it comes to regeneration after sport.

What is Cryotherapy?

Cryotherapy, also known as cold therapy, is an ancient treatment method that has been used over 2,000 years ago. Of course not in its current form, but the principle that cooling can provide relief is an ancient one. The effect of cold on our bodies became really well known with the Kneipp baths in the 19th century. To this day, the concept of (alternating) hot and cold baths is popular and used by millions of people worldwide. Exciting: The fairly new biohacking , which only emerged in the 1980s, also relies on the effect of cold chambers etc. for regeneration and optimization: here, ice-cold showers and baths are recommended, warm or hot water is almost frowned upon. The most modern cold methods - especially the cryosauna - were finally developed in the late 1970s by the Japanese rheumatologist Toshima Yamauchi. The goal: to help with many ailments through cold.

Cold therapy: how and what is it used for?

In cold therapy or cryotherapy, cold is applied locally or completely to alleviate physical complaints. The ice spray or the cooling pad are probably the best-known local means of use, while whole-body cryotherapy uses the legendary ice barrel or variants of the cold chamber and cold sauna. The principle is always the same: the extreme, short-term cooling down is intended to help the body regenerate and offer many advantages. Studies on the subject of cryotherapy sometimes have different opinions; depending on the area of ​​application, the benefits of cold therapy are sometimes stronger and better proven, sometimes weaker and more likely to be attributed to the subjective feeling of the user.

Cold therapy (especially whole body therapy) can, among other things

• Has an anti-inflammatory effect (also in immune-mediated inflammatory diseases such as rheumatism)
• Relieve (chronic) pain
• Stimulate metabolism
• Have a decongestant effect
• Support regeneration after sport (especially in the area of ​​speed and related to sore muscles)
• Improve blood circulation in the muscles before exercise
• Improve subjectively perceived well-being (mental and physical).
• Increase lung volume and relax the bronchi

Depending on the method, the application varies.

Local cold therapy: yes, right there!

Local cold therapy uses refrigerants to combat acute and chronic pain. A cooling pad is stuck or placed directly on the painful muscle or joint. It narrows blood vessels and can therefore help to prevent bruising and swelling. The cold also has a pain-numbing effect. The ice spray also numbs pain in a matter of seconds, and it can also have a relaxing effect on cramps and relieve swelling. The good thing about local cryotherapy is that in most cases you can use it yourself. Having ice cubes, cold packs and even ice spray at home is not only worthwhile for athletes. Just a tip: Ice sprays have no place near mucous membranes or open wounds.

Whole body cryotherapy: a lot helps a lot?

While the effect of local cold therapy is considered safe, the effect of whole-body cryotherapy is partly proven and partly still controversial. However, studies show that the effect of whole-body cold therapy is particularly noticeable after sprint training. Ice bathing or a visit to the cold chamber can also be worthwhile after endurance sports. The reduction in muscle soreness, the pain-relieving aspect and the fact that cold therapy can generally relax tension in muscles speak for themselves. Cold treatment is particularly useful for advanced users with regular, intensive exercise and for professional athletes. For everyone else, the “freshness kick” in particular from the short, extreme ice bath can have a wonderful effect on the body and mind - even if this cannot be measured in bare numbers. And pain relief, muscle relaxation and more are of course interesting for everyone – regardless of their fitness level and the degree of exertion. From a medical point of view, cold chambers and the like can also have a lot of effect. You should always discuss with a specialist beforehand whether this applies to you and your symptoms.

Cold chamber, ice barrel, etc.: How do you want to freeze?

Now it's time to get down to business: call the cryosauna and cold chamber. The names here are sometimes confusing; depending on the provider or institution, you will also come across cool boxes, ice boxes, etc. Per Mertesacker's ice barrel is also ideal for whole-body cryotherapy - and not just after football. And you can even use cold therapy at home, without any science fiction, to reduce muscle soreness after exercise and promote muscle regeneration, for example. The key word here is: turn the faucet to full cold, run the bathtub, and put it in. If you wish, you can garnish the ice-cold treat with ice cubes.

A swim in the ice-cold lake is also cryotherapy

@iStock.com/mihtiander

Out into the cold, how does that work?

Ice bathing is the easiest thing to explain. You take an ice-cold bath, jump into the nearest lake (in autumn or winter, otherwise it doesn't count!) or do like Per Mertesacker and treat yourself to the ice barrel. But please not over three days! The following applies to ice bathing: firstly, as long as you feel comfortable and secondly, a maximum of five minutes (especially for inexperienced people). And please, please: never without people within reach. If you become hypothermic, unable to get out of the water yourself, or if other emergencies threaten, you will be dependent on others.

With the cryo or cold sauna, you go into the sauna. Except that there are no infusions here and instead of heat there is enormous cold. The cold sauna also looks more like a barrel or a barrel that you stand in. And you are always alone here. Your head is never in the cooling area; your hands are often excluded from the treatment. If you stand in the cryosauna, the cooling area is cooled down to an incredible -196° (depending on the provider and sauna). This lasts a maximum of three minutes and then the treatment is over. By the way, this is completely painless and harmless (except for some risk groups, see below). The cold is dry and even feels pleasant for many.

Finally, the cold chamber is actually the real cryosauna, because you can go in here with others if the size is right. Whether for one, two, four or even six people: in the cryo chamber the temperature is reduced to around -110° (so it is “warmer” than the cryosauna). Preparation often takes place in antechambers, which are at around -60° to get in the mood for what is about to follow. Hands and feet are usually covered in gloves and socks, underwear protects the sensitive parts of the body, a headband protects the head and a mask protects the face. The actual stay in the cold chamber lasts a maximum of three minutes.

As with the cryosauna, you are constantly monitored by professionals. If individual parameters are not correct, you will be taken out of the cold chamber immediately.

Is cryotherapy dangerous?

Used correctly: no. However, local cryotherapy actually carries a higher risk here. If cooling pads or ice sprays are used incorrectly or for too long without supervision, frostbite can occur. Professional institutions with cold chambers or cryosaunas monitor every step closely - here you are usually in the best hands. Very important for cryotherapies with dry cold: your body must be absolutely dry. Moisture and frost do not mix well. You should also not apply any cream before your visit and you should not have visited a normal sauna or thermal bath at least three hours beforehand. You also need to take off metal parts such as watches, rings, etc. It is also true that some risk groups prefer not to visit the cold chamber and cryosauna - and should also avoid ice barrels, ice baths and cold bathtubs. These risk groups are primarily

• Pregnant women
• Children under 12 years
• People with high blood pressure and cold allergy
• People with cardiovascular diseases
• People with pacemakers
• People who are prone to panic attacks in confined spaces

In general, you should consult your doctor before undergoing cryotherapy. To eliminate all risks.

No regeneration in the ice cream bin? The perfect snacks from Dextro Energy*

Because the right nutrients are also important for your regeneration, Dextro Energy* offers a wide selection of products. Whether minerals, proteins or quickly available carbohydrates: with our Zero Calories° tablets, our BCAA and EAA powders, and our products for protein supply you can do something for your regeneration ¹ . Even if there are no ice cubes available:

Jonas from Die Pacer talks about his experiences with cold therapy

@jonas_barw

Jonas from the Pacers in an interview: How do you use the cold?

What does cold therapy actually look like in practice? We spoke briefly about it with Jonas Barwinski from the Pacers . As a member of the 11 running buddies from North Rhine-Westphalia, Jonas takes part in numerous runs, represents his sport on social media and always knows the latest and best trends in running.

Hi Jonas, just introduce yourself.

I'm Jonas from the Pacers. I run all distances from 800m to 42km, the marathon.

In addition to running, I do triathlons and compete in the fourth division. I go on many runs all over North Rhine-Westphalia with the pacers! I'm also writing my master's thesis at the University of Bielefeld. You can find me on Instagram under the name @jonas_barw .

 

What have been your greatest sporting successes so far?

I'm currently running the 10 kilometers in 33:45 minutes, I achieved 7th place in the Hermannslauf [annual fun run from Detmold to Bielefeld], and I also achieved many podium finishes in fun runs and triathlons throughout North Rhine-Westphalia.

How important is regeneration?

For me, regeneration is an important part of my performance. Ideally, I use the food source for this. For demanding units it is worth using products from Dextro Energy*. In addition, it is also important to pay attention to simple things such as getting enough sleep.

Have you ever used cryosauna, ice bath and cryotherapy in general?

I often use alternating baths, especially after running sessions. The legs are given a cold shower after hard sessions to ensure better blood flow to the deeper muscles. I also recently tested a product that creates natural compression through cold socks.

What were your experiences?

In my opinion, compression and natural cold compression make perfect sense after training. Your legs will feel fresher afterwards!

Do you have any tips for other athletes when it comes to cryotherapy?

In general, it is advisable to supply energy during and before the sporting session. Sports nutrition is essential because it can provide the body with everything it needs before and during exercise. And above all, what he demands for good regeneration afterwards. If you do sport more frequently and in a structured manner, you should think about cold therapy as a performance booster. However, you should not shock the muscles too long or cold at the beginning.

Famous last words and what else you wanted to say:

First the training, then the deserved regeneration!

*Contains carbohydrates

° applies to the prepared drink

¹ Proteins help maintain muscle mass

A varied, balanced diet and a healthy lifestyle are important.

SOURCES

Poppendieck W, Faude O, Wegmann M, Meyer T. Cooling and performance recovery of trained athletes: a meta-analytical review. Int J Sports Physiol Perform. 2013 May;8(3):227-42. doi: 10.1123/ijspp.8.3.227. Epub 2013 Feb 20. PMID: 23434565.

PHOTO CREDITS

Header image: @sarahkopp56