Cold Therapy Explained: Benefits, Methods, and the Best Tools for Recovery

Cold therapy, often referred to as cryotherapy, has become a staple in recovery routines for athletes and wellness enthusiasts alike. From ice baths to compressive wraps, here's what the science actually shows about its effectiveness for recovery and how Plunj Packs fit into the picture.

What Is Cold Therapy?

Cold therapy works by inducing vasoconstriction, which reduces blood flow to inflamed or injured areas, thereby decreasing swelling and pain. When the cold stimulus is removed, blood flow returns, aiding in the healing process through oxygen and nutrient delivery 1. Cold exposure also slows nerve conduction and cellular metabolism, reducing pain and spasms 2.

Benefits of Cold Therapy for Recovery

1. Pain Relief & Injury Recovery

Cold therapy is widely used in treatment for sprains, strains, and post-surgical care. A randomized trial showed that cold compression significantly reduced swelling and pain, even shortening hospital stays compared to standard ice packs 3. While guidelines like RICE have evolved, cold therapy still provides meaningful short-term pain relief 4.

How Plunj Packs Help: They offer targeted cold without bulky equipment, making them ideal for managing ankle, wrist, or neck discomfort conveniently at home.

2. Muscle Recovery & Athletic Performance

Cold water immersion (CWI) has been shown in systematic reviews to reduce delayed onset muscle soreness (DOMS) and accelerate neuromuscular recovery. A review of 57 studies confirmed significant benefits in reducing soreness and improving recovery post-exercise 5. Another meta-analysis of 32 RCTs found that cold therapy within one hour of exercise effectively reduced soreness within the first 24 hours 6.

How Plunj Packs Help: Use them right after workouts for targeted cooling on overworked muscles or joints—a practical, reusable solution when full immersion isn’t possible.

3. Enhanced Recovery with Cold + Compression

Research suggests combining cold with intermittent compression enhances lymphatic flow, circulation, and waste product removal, supporting faster recovery of muscle strength and reducing fatigue 7.

How Plunj Packs Help: Their snug fit applies both cooling and gentle compression, delivering dual benefits without the cost of advanced machines.

4. Mood, Circulation & Sleep Benefits

Cold therapy doesn’t just help the body—it impacts the mind. Studies show cold plunges and cold water immersion can boost alertness, improve mood, and reduce stress through increased release of norepinephrine and endorphins 8. A systematic review also found potential long-term benefits for sleep quality, stress reduction, and immunity 9.

How Plunj Packs Help: Cooling wrists or ankles before bed with Plunj Packs can naturally lower body temperature, promoting relaxation and deeper rest—especially useful for people with heat sensitivity.

How to Safely Practice Cold Therapy

  • Duration: Cold plunges are typically safe for 5–15 minutes; cold packs for 10–20 minutes 10.

  • Best Use: Cold therapy is most effective within the first 24 hours after injury or intense exercise 6.

  • Caution: People with cardiovascular or circulation issues should consult a medical professional before beginning 10.

Cold Therapy vs. Heat Therapy

  • Cold therapy is best for acute swelling, inflammation, and immediate pain.

  • Heat therapy is best for chronic stiffness, tension, and pre-activity warm-up.

Some research supports contrast therapy (alternating hot and cold) for circulation and recovery 7.

Plunj Packs – Cold Therapy Made Simple

Plunj Packs are designed to bring clinical-grade cold therapy into your daily life:

  • Targeted relief for joints and muscles

  • Reusable and eco-friendly design

  • Compression-style fit for improved circulation and recovery

  • Perfect for managing joint pain, muscle soreness, migraines, or heat sensitivity

Learn more about our Cold Therapy Set here.

Frequently Asked Questions

  • What is cold therapy used for?
    Cold therapy reduces inflammation, swelling, and pain while supporting recovery 3,4.

  • How long should you do cold therapy?
    Cold packs: 10–20 minutes; cold plunges: 5–15 minutes. Monitor skin and discontinue if uncomfortable 10..

  • Can I do cold therapy at home?
    Yes—cold showers, ice baths, and products like Plunj Packs make safe at-home cold therapy accessible.

  • Is cold therapy safe every day?
    For most people, yes. Short, consistent sessions are safe; consult a doctor if you have health concerns 10..

References

  1. Yao L. et al. Mechanisms of cryotherapy in musculoskeletal pain management. ScienceDirect (2024).
  2. Bleakley C. et al. Cryotherapy for acute soft tissue injuries: clinical effectiveness review. J Exp Orthop (2021).
  3. Block J. et al. Cold compression therapy versus ice in orthopedic surgery patients. PMCID: PMC3781860 (2010).
  4. Dubois B. et al. From RICE to POLICE: evolving concepts in acute injury management. Br J Sports Med (2021).
    Machado A. et al. Cold water immersion for recovery after exercise: systematic review. BMC Musculoskeletal Disorders (2025).
  5. Hohenauer E. et al. Cold therapy and delayed onset muscle soreness: meta-analysis of RCTs. PubMed (2021).
  6. Hohenauer E. et al. Intermittent cold and compression improves recovery after exercise. Front Physiol (2025).
    van der Poel M. et al. Cold exposure and mood: neurochemical responses. EatingWell summary of clinical findings (2023).
  7. MacRae S. et al. Systematic review of cold water immersion: effects on sleep, stress, and immunity. PLOS One (2025).
  8. University of Rochester Medical Center. Ice and cold therapy for injuries. URMC Health Encyclopedia (2024).
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