Beat the Heat, Boost Recovery: The Power of Cryotherapy
It’s hot. Like "cook an egg on your dashboard" hot. Between the blazing sun and sticky humidity, even your post-workout recovery feels like it needs a recovery. But don’t sweat it! Western has a seriously cool solution.
If you’ve ever wished you could hit a refresh button for your body—one that instantly cools you down, helps sore muscles recover, and gives you a little boost of energy—cryotherapy might be exactly what you’re looking for.
This fast, ultra-cold treatment is designed to help your body bounce back faster, reduce inflammation, and so much more. It might sound a little wild at first (standing in a chamber that feels like the Arctic?), but trust us, it’s surprisingly energizing, effective, wildly popular with athletes and wellness pros, and (bonus) a great way to beat the heat on those 90-degree days.
In this post, we’ll break down what cryotherapy actually is, the benefits it offers (backed up by science), and what to expect if you decide to give it a try at the club. Whether you’re curious, skeptical, or just really, really hot, this guide is for you.
What is cryotherapy?
At its core, cryotherapy is the practice of using cold to support healing and recovery. We’re talking temperatures between -200°F and -300°F for just a few minutes. Whole body cryotherapy, the most common type of cryotherapy, is performed by standing in a specialized cryosauna built for exactly this purpose.
This rapid exposure to cold triggers your body’s natural defense and healing responses. Blood rushes to your core to protect vital organs, flooding the system with oxygen, enzymes, and nutrients. Once you step out and warm back up, that oxygen-rich blood flows back to your extremities, helping to reduce inflammation, relieve pain, boost your immune system, and even elevate your mood.
At Western, we offer three types of cryotherapy, each with their own unique benefits:
Whole Body Cryotherapy
This is the one you’ve probably seen in pro athlete highlight reels and our most popular cryotherapy treatment at Western. In just 2–3 minutes, you can jumpstart recovery, burn 500–800 calories, reduce muscle soreness, and feel recharged.
Cryofacial
Think of this as cold therapy meets skincare. A cryofacial uses targeted cold to stimulate collagen production, minimize fine lines, reduce puffiness and acne, and leave your skin feeling tighter, brighter, and more refreshed.
Spot Treatment Cryotherapy
Dealing with a sore knee, tight shoulder, or nagging back pain? Spot cryotherapy focuses cold therapy directly on one area, offering a faster and more effective alternative to traditional icing. Many members combine this with whole body cryo to tackle inflammation from the inside and out.
Whether you’re chasing better recovery, pain relief, or glowing skin, Western has a cryotherapy option that’ll help you chill in all the right ways.
What are the benefits of cryotherapy?
Cryotherapy might sound like the stuff of sci-fi, but the benefits are very real, and they go far beyond just cooling off after a sweaty workout. Whether you're an athlete, dealing with chronic pain, or simply looking to boost your overall wellness, cryotherapy offers a wide range of potential perks.
Speedier Recovery
This is one of the biggest reasons athletes (and weekend warriors) love cryotherapy. It helps reduce inflammation and muscle soreness, so you can bounce back faster after intense workouts or competitions. If you’re pushing your body hard, cryotherapy helps give it the reset it needs.
Natural Pain Relief
Cryotherapy has been used to manage chronic conditions like back pain, arthritis, migraines, and fibromyalgia, as well as fatigue and pain management in Multiple Sclerosis. By reducing inflammation and stimulating circulation, it can ease discomfort and make day-to-day movement more manageable without relying on pain medications.
Mental & Emotional Boost
It’s not just your body that benefits from a cold session. Research shows that cryotherapy may support mental wellness, especially when used alongside other treatments. It’s been linked to reduced symptoms of anxiety and depression and a boost in mood thanks to the natural endorphin release.
Immune & Metabolic Support
Cryotherapy stimulates your immune system, which may help reduce your risk of illness. It’s also been associated with an increased metabolic rate, which can help you burn calories. While it’s not a substitute for a healthy lifestyle, it can be a great complement to your wellness goals.
Better Sleep & Less Stress
Exposure to extreme cold has been shown to lower cortisol, the body’s primary stress hormone, which may lead to deeper, more restful sleep. Many clients report feeling calm, clear-headed, and recharged after a session.
The science behind the benefits
While stepping into a chamber chilled to -200°F might sound a little sci-fi, there’s real science backing up the benefits of cryotherapy. A growing body of research points to its effectiveness for reducing pain, inflammation, and stress and even supporting recovery and metabolism. Let’s break down what the studies are actually saying.
General Health & Wellness
Across the board, studies agree that cryotherapy can improve pain levels, mood, and overall quality of life. One comprehensive review confirmed its anti-inflammatory, pain-relieving, and antioxidant effects. In fact, exposure to extreme cold mimics some of the biological responses of exercise, including changes in certain hormones and proteins related to muscle repair and metabolism, making cryotherapy a powerful tool in recovery and preventive care.
Muscle Recovery & Inflammation
Whole body cryotherapy has proven particularly useful for post-exercise recovery. While traditional methods like cold water immersion have modest effects, whole body cryotherapy may offer stronger results under the right conditions, especially when used after high-intensity exercise. Several studies showed improved outcomes, including reduced soreness and faster muscle repair, when whole body cryotherapy sessions were done 24 to 48 hours after strenuous workouts. One even showed whole body cryotherapy helped improve time-to-exhaustion and oxygenation in working muscles, meaning better performance in repeat efforts.
Chronic Pain & Autoimmune Conditions
For people living with chronic pain, like fibromyalgia or arthritis, whole body cryotherapy has shown significant promise. In one study, fibromyalgia patients who received cryotherapy reported dramatic improvements in pain, fatigue, and ability to perform daily activities compared to those who didn’t. This is especially encouraging for individuals who don’t find relief through traditional pain medications alone.
Mental Health & Mood
Beyond the physical, whole body cryotherapy can also give your mental health a lift. Several studies point to reduced levels of stress hormones like cortisol and an increase in endorphins and norepinephrine, which can improve mood and support treatment for anxiety and depression. Some research even suggests that WBC may enhance sleep quality, one of the most important pillars of recovery and well-being.
Metabolic Support & Heart Health
Whole body cryotherapy may even benefit your metabolic profile. In a study of physically active men (including athletes, police officers, and soldiers), triglyceride levels dropped by up to 36% after multiple cryotherapy sessions, while “good” HDL cholesterol increased and “bad” LDL cholesterol decreased significantly. Other studies have shown similar cardiovascular benefits when whole body cryotherapy was paired with exercise.
Bottom line? The science supports what many clients already feel: cryotherapy helps you recover faster, feel better, and perform at your best, physically and mentally. (Interested in learning more? Check out this comprehensive review of current research on cryotherapy.)
Cryotherapy vs. ice baths
You’ve likely heard (or even taken) an ice bath. Ice baths are nothing new—in fact, they’ve been around since the days of ancient Greece. For centuries, people have turned to cold water immersion to reduce inflammation, soothe sore muscles, and boost overall well-being. And today, cold water immersion remains a popular recovery method among athletes and fitness enthusiasts alike.
But while dunking yourself into a tub of ice water definitely has its benefits, there’s now a more advanced, efficient, and, let’s be honest, way less miserable option: whole body cryotherapy.
Both Help with Recovery, But Cryotherapy Does It Faster
Ice baths and cryotherapy share many of the same goals: reducing muscle soreness, lowering inflammation, and speeding up recovery. But cryotherapy achieves these results in a fraction of the time—just 2–3 minutes in a cryosauna compared to 10–15 minutes of full-body immersion in icy water.
And while ice baths can feel like an exercise in sheer willpower, cryotherapy is dry and surprisingly tolerable.
Science Says Cryotherapy Comes Out Ahead
In a 28-study analysis comparing recovery methods like warm water therapy, active recovery, and cold water immersion, ice baths were effective, but cryotherapy outperformed them when it came to restoring muscle strength after intense exercise.
Other studies suggest that cryotherapy also promotes better oxygenation in the muscles, enhances parasympathetic nervous system activity (which helps with stress and recovery), and reduces cardiovascular strain more effectively than cold water immersion. That means not only faster physical recovery but also a better shot at feeling mentally reset after a hard workout or long day.
Comfort + Results = Win-Win
Let’s be real: not everyone’s idea of recovery includes sitting in a tub of freezing water. Cryotherapy offers a smarter and more comfortable alternative that still delivers powerful physiological benefits. And thanks to the advanced technology used in cryo chambers, sessions are safer, cleaner, and more consistent than ice baths. Simply put, ice baths walked so cryotherapy could run. If you’re looking for faster recovery, better results, and a much more enjoyable experience, cryotherapy is the clear winner.
What to expect in a cryotherapy session
Trying cryotherapy for the first time? Don’t worry, we’ll walk you through it. At Western, we make sure every cryotherapy session is safe and comfortable, even if you’ve never done anything like it before.
Your Safety Comes First
Before your session, our team will do a screening to make sure cryotherapy is right for you. While it’s safe for most people, there are some conditions that may make it unsuitable, like circulatory or blood clotting disorders, uncontrolled high blood pressure, certain heart issues, severe asthma, cold sensitivity, or pregnancy. If anything on that list applies to you, we’ll talk through your options and recommend the best path forward. (And don’t worry—Renew has plenty of other recovery and wellness treatments worth exploring!)
Getting Ready: What to Wear (and Not Wear)
When it’s time for your appointment, you’ll change into a plush robe and prep for your chill session. Most people wear underwear (and a sports bra if desired), along with protective gloves and socks, which we’ll provide. These protect sensitive areas from the extreme cold.
A few other quick rules:
No underwire bras or jewelry (metal + cold = not fun).
Skin must be completely dry—no sweat or lotions.
Inside the Cryosauna
At Western, we use a cryosauna, which means your head stays outside of the chamber while your body gets cooled. No full-body enclosure, no claustrophobia, just a deep chill from the shoulders down. The sauna is roomy enough to stand and move around slightly if you’d like, and the entire experience only lasts 2 to 3 minutes.
The cold is intense (around -200°F to -300°F), but most people say it’s more invigorating than uncomfortable. You may feel a tingly, refreshing sensation, and it’s totally normal to shiver a little—that’s part of how your body activates recovery mode.
After Your Session
Once your time is up, you’ll step out and warm up quickly. Many people report feeling energized, clear-headed, and surprisingly calm. Your muscles may feel looser, and you might even notice better sleep or reduced soreness within a day or two.
Keep in mind that cryotherapy works best with consistent use. While one session can offer immediate benefits, research suggests that 20–30 sessions are ideal to fully support things like inflammation reduction, pain relief, and recovery. So think of it as part of your longer-term wellness game plan, not a one-and-done fix.
Ready to chill?
At Western, we make it easy to incorporate cryotherapy into your self-care lineup. You can choose a single session or go all-in with our 10-session package that includes both cryotherapy and red light therapy—a powerful duo for recovery, rejuvenation, and long-term results. Even better? Cryotherapy is available to both Western members and non-members, so you don’t have to miss out on the benefits if you’re not a Western member yet.
To schedule your appointment, just give us a call at 920-497-1161 or schedule a consultation, and we’ll connect you with our Renew team to get you started.
We created Renew because we believe wellness should go deeper than just fitness—it’s about helping you feel better, inside and out. So if you’ve been curious about cryotherapy or waiting for the right time to try something new, this is your sign. Let’s work together to achieve your health and wellness goals!
