Did you know that when you slide on a chilled cap for migraines or press a bag of frozen peas to an irritated joint, you’re actually partaking in what’s known as cryotherapy, or cold therapy?

Behind that shock of cold or shiver is a powerful wellness tool. Athletes have been taking advantage of the power of cold for years, dunking themselves in ice-filled tubs after a game to relieve soreness in their overworked muscles. But cold therapy isn’t just for athletes — people with muscle aches, joint or body pain, chronic inflammation or even mental health struggles can all find relief with a quick dip or cold compress.

Continue reading for a breakdown of how cold therapy works and ways you can harness the chill safely.

Understanding Cold Therapy
Cold therapy works by constricting blood vessels and reducing blood flow where applied, thereby decreasing inflammation, swelling and soreness. It also helps alleviate pain by slowing the affected area’s nerve conduction velocity (NCV), the speed at which the nerve sends pain signals to the brain. This makes it the perfect treatment for muscles affected by a recent workout or ongoing problems with joint pain and stiffness.

An icy plunge or cold compress can also help deliver brain benefits, according to Stanford Lifestyle Medicine, by helping you focus, sleep better and improve your mood by increasing endorphin and norepinephrine levels — the body’s feel-good chemicals — while reducing stress by decreasing cortisol.

Anecdotally, migraine sufferers also report feeling relief after dunking their heads in a cold tub of water or applying a cold gel pack.

Enjoying the Cold Safely
While cold therapy has a number of health benefits, it also has drawbacks that can lead to pain or damage, such as frostbite. On top of that, some medical conditions, such as diabetes or Raynaud’s disease, can alter your body’s ability to register sensation, increasing your risk of injury. Therefore, it’s important to understand your individual health factors and take these tips into account so you harness the power of ice safely.

Tips for Using a Cold Compress
A cold compress, whether it’s a frozen washcloth, a bag of vegetables or a gel ice pack, is one of the most common forms of cold therapy. When using a cold compress, be sure to:

• Place a protective barrier between your skin and the compress – A thin cloth, such as a washcloth or kitchen rag, allows the cold to penetrate while keeping your skin safe.
• Pay attention to skin sensations while icing – Skin that tingles, turns red or becomes numb, stiff or pale is a sign that you are in the stages of frostbite and potentially damaging your skin. Once you’ve removed the ice pack or frozen compress, wait at least a couple of hours before starting cold therapy again.
• Avoid broken or injured skin – Keep cold compresses away from open wounds, cuts, blisters or burns. Broken skin is vulnerable, and doing so can increase your risk of infection and further injuring yourself.
• Keep cold therapy out of your bed – Despite the relief you feel, it’s important to never use cold therapy while sleeping. You must be awake and aware of what you’re doing, so you can read your body’s signs for potential ice burn or frostbite. The cold naturally numbs your skin, so if you fall asleep, you’ll avoid important visual cues.

Tips for Immersing Yourself in Water
Whether you head to a local lake or make the short trip to your bathtub with some bags of ice in tow, taking a whole-body cold-water plunge or immersing a specific body part can help reduce inflammation, assist with workout recovery and even improve your mood. Here are some tips to help you enjoy your dunk safely:

• Measure the water’s temperature beforehand – The Mayo Clinic Health System recommends that water be 50°F for cold-water immersion. If you’re visiting an outdoor body of water, such as a lake or pond, measuring its temperature is critical to understanding your risk for injury and avoiding hypothermia.
• Don’t plunge into waters with a current – Currents are dangerous even on balmy days, but pairing them with freezing temperatures is a recipe for disaster. The extreme cold can make you clumsy, impairing your ability to swim if you begin to drift away.
• Keep your sessions short to start – Beginners should start slow, especially as you build up your resistance to the cold. Start with up to 30 seconds, gradually building up to two minutes as you get more comfortable. Short, regular plunges are better for your body compared to long ones. Be sure to listen to your body and exit the water if you are in pain or confusion, start shivering or slurring your speech.

Many of us view the cold as an uncomfortable sensation to be avoided at all costs, but when channeled responsibly, it can be a tool that provides tremendous relief for a variety of aches, pains and other issues. Before embarking on your first cold plunge, contact your doctor to make sure you do not have any health conditions that can worsen due to cold or impair your body’s ability to feel cold, leaving you vulnerable to frost injuries.

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