In recent years, cold therapy — also known as cryotherapy — has moved from elite sports facilities into the homes of fitness enthusiasts across the UK. But what exactly is cold therapy, and why are so many athletes swearing by it?
Let’s explore the science, the benefits, and how you can harness the power of cold water immersion for recovery and performance.
What Is Cold Therapy?
Cold therapy involves exposing the body to cold temperatures for therapeutic purposes. This can include:
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Full-body cryotherapy chambers
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Ice packs for localised treatment
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Ice baths or plunge barrels for full-body immersion
For home users, the most accessible and effective method is the cold plunge bath, which involves sitting in chilled water for a controlled period.
The Science Behind Cold Therapy
Cryotherapy triggers a range of physiological responses that support recovery and performance:
❈ Reduced Inflammation
Cold exposure helps constrict blood vessels, which reduces inflammation and swelling in muscles after intense training (source).
✨ Improved Circulation
Once the body begins to warm back up, blood vessels dilate, increasing blood flow and helping to flush metabolic waste from the muscles.
🥂 Muscle Recovery
Studies show that regular cold water immersion can accelerate recovery between sessions, reducing delayed onset muscle soreness (DOMS) 🌌 Mental Benefits
Cold exposure is also linked to improved mood, reduced stress, and increased resilience due to the release of norepinephrine and endorphins.
Why Athletes Use Cold Therapy
Professional athletes, bodybuilders, and PTs across the UK use cold therapy for several key reasons:
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Faster recovery between intense training sessions
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Reduced risk of injury by managing inflammation
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Mental clarity and resilience from consistent exposure
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Improved sleep quality, which is critical for growth and repair
Even non-athletes are turning to cold therapy at home for general wellness, energy, and stress management.
How to Use Cold Therapy at Home
Setting up cold therapy at home is easier than ever. At Pro Gym Essentials, we stock a range of ice baths and plunge barrels designed for UK-based customers who want serious recovery without the commercial clinic prices.
Step-by-Step Guide:
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Fill your plunge barrel with cold water (aim for 10–15°C)
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Immerse up to your shoulders for 2–10 minutes (start small)
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Breathe deeply to manage the initial shock
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Dry and warm up naturally afterward
Pro Tip: Use it post-workout, in the morning for a mental reset, or in the evening to improve sleep.
Our Top Cold Therapy Products
Looking to get started? Explore our top-rated recovery gear:
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Plunge Barrel Ice Bath — compact, durable, ideal for home use
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Inflatable Ice Tub — perfect for travel or garden setups
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FAQ: Cold Therapy
Is cold therapy safe for everyone?
Most people can use cold therapy safely, but if you have cardiovascular conditions or circulation issues, consult your doctor first.
How often should I use an ice bath?
2–3 times a week is a great starting point. Daily use is safe for most people with proper acclimation.
How cold should the water be?
10–15°C is ideal for therapeutic benefit. Below 10°C is more intense and should be approached with caution.
Does it help with fat loss?
Some studies suggest cold exposure may boost metabolism, but it should never replace training and nutrition.
Pro Gym Essentials is your trusted source for home cryotherapy gear in the UK. Whether you’re training for strength or simply want to recover better, we’ve got you covered.
