RIIXO Recovery

Benefits of cryotherapy for muscle recovery

Regular use of cryotherapy can help improve sports performance and muscle recovery.

What is Cryotherapy?

Cryotherapy refers to a variety of cold applications that can be used in multiple ways following high intensity exercise.

It is used internationally by professional athletes and start to maximise their performance in their chosen field.

We have seen baths full of iced water to the full body cryo-chamber used by the 6 nations rugby teams, Jessica Ennis, Theo Walcott, Mark Webber and even Hugh Jackman between film sets, and Mr Alice Cooper.

Three Major benefits to cryotherapy. 

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1

Reducing muscles soreness. cryotherapy can reduce muscles soreness, or DOMS. Reducing muscles soreness after exercise with cryotherapy happens when the skin temperature is reduced by 10°C. This inhibits the pain nerve sensors in the muscles. By slowing the signals back to the brain it reduces the volume chemicals produced by the body.

2

Recover faster from exercise. Cryotherapy reduces your body temperature. By doing this you reduce the thermal demands and increase your bodies heat storage. This means that there is less energy required to regulate the temperature of your muscles, so any energy that would have been used is now stored or redirected to be used elsewhere. Helping you to recover faster from exercise.

3

Muscles become more efficient. At a microscopic level our cells break down glucose to provide energy for the for the body. Biogenesis is the process at which the cells adapt to increase demand, the mitochondria in the cells multiply and copy themselves. More mitochondria means faster and more efficient energy production. Cryotherapy helps the multiplication of mitochondria meaning your muscles become more effective at converting energy. 

So here’s how to recover faster in sport.

Regular use of cryotherapy can help improve sports performance and muscle recovery.

Current evidence shows that short term isolated used of cryotherapy in sport may not be universally beneficial for everyone. But its strength lies in regular use.

An increase in frequent use reduces DOMS, speeds up recovery by better used of the bodies energy production.

Adaptations at a cellular level improves the body’s ability to produce energy and in turn, may enhance endurance sports performance.

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Build your resilience together with Riixo

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        1. The capacity to recover quickly from difficulties
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Evidence

  1. Figueiredo VC, Roberts LA, Markworth JF, Barnett MP, Coombes JS, Raastad T, Peake JM, Cameron-Smith D. Impact of resistance exercise on ribosome biogenesis is acutely regulated by post-exercise recovery strategies. Physiol Rep. 2016;4(2):e12670. doi:10.14814/phy2.12670.
  2. Peake JM, Roberts LA, Figueiredo VC, Egner I, Krog S, Aas SN, Suzuki K, Markworth JF, Coombes JS, Cameron-Smith D, et al. The effects of cold water immersion and active recovery on inflammation and cell stress responses in human skeletal muscle after resistance exercise. J Physiol. 2017;595(3):695–711. doi:10.1113/JP272881.
  3. Roberts LA, Raastad T, Markworth JF, Figueiredo VC, Egner IM, Shield A, Cameron-Smith D, Coombes JS, Peake JM. Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training. J Physiol. 2015;593(18):4285–301. doi:10.1113/JP270570.
  4. Gregson W, Black MA, Jones H, Milson J, Morton J, Dawson B, Atkinson G, Green DJ. Influence of cold water immersion on limb and cutaneous blood flow at rest. Am J Sports Med. 2011;39(6):1316–23.
  5. Ihsan M, Watson G, Abbiss CR. What are the physiological mechanisms for post-exercise cold water immersion in the recovery from prolonged endurance and intermittent exercise? Sports Med. 2016;46(8):1095–109. doi:10.1007/s40279-016-0483-3.
  6. Peake M. Cryotherapy: Are we freezing the benefits of exercise? Pages 211-213 | Accepted author version posted online: 28 Mar 2017, Published online: 14 Apr 2017

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