The Complete Guide to Cold Therapy for Athletes

Here’s how cold therapy can relieve pain and boost muscle recovery.

No matter your sport or skill level, if you’re an athlete that gives 100% and is always pushing toward your goals then you know sore muscles and stiff joints well.

And while there’s no escaping this painful reality of human physiology, there are ways to speed up muscle recovery that will get you back in action faster and performing at a higher level.

Some of the best muscle recovery tools available today pair tried-and-true recovery methods with new advancements in science and technology.

And of these muscle recovery tools, cold therapy is one of the most popular, long-standing methods available.

Through exposure to cold temperatures, cold therapy constricts your blood vessels in the applied area to relieve pain and reduce swelling and inflammation.

Here, we’ve put together the complete guide on cold therapy for athletes with everything you need to know about incorporating it into your training routine and daily life.

Here are the topics covered in this guide:

• What Is Cold Therapy and Why Is It Used?

• How Does Cold Therapy Work for Athletes?

• Where Can Cold Therapy Be Applied on the Body?

• How Often Should Athletes Use Cold Therapy?

• Is There Science to Back Up Cold Therapy?

• How Does Contrast Therapy Work for Athletes?

Note: Featured products are independently selected and reviewed by Compression Athlete. If you purchase through our links, we may earn commission.

Cold therapy is the use of cold to reduce inflammation, swelling, and muscle pain.

Put some ice on it.

It’s probably the first thought that pops into your head for treating any pain or injury.

Using an ice pack or cold wrap on a specific part of the body to reduce swelling, inflammation, or muscle pain is the most common application of cold therapy in both athletics and everyday matters.

Athletes use cold therapy to reduce inflammation and boost muscle recovery.

Another method of cold therapy for athletes can simply be carried out with a cold shower where the water temperature is lowered below 60 degrees Fahrenheit for a few minutes at a time.

In recent years, however, the use of cold therapy among athletes has evolved into a more dynamic means of muscle recovery with the adoption of new techniques and equipment.

The most popular of these are cold water baths or ice baths in which you submerge your entire body (save for your head and neck) for several minutes.

"After cold exposure, your blood vessels expand and nutrient-rich blood flows back into your muscle tissue, helping to flush out lactic acid and metabolic waste."

The key aspect from which all cold therapy benefits derive is the way in which your blood vessels narrow (vasoconstrict) when exposed to cold temperatures.

When this occurs, the blood in your body moves toward your core and vital organs, replenishing with oxygen and nutrients.

Meanwhile, your body works hard to maintain its core temperature (especially when undergoing a cold water plunge or ice bath), stimulating the body to increase its circulation.

Cold plunges have become a popular and effective method for cold therapy.

So, when you emerge from the cold exposure, your body heats back up and your blood vessels expand (vasodilate).

And the now nutrient-rich blood flows back into your muscle tissue, helping to flush out lactic acid and metabolic waste.

Not only does this help your muscles recover faster and reduce muscle soreness and delayed-onset muscle soreness (DOMS), but over time this process can improve the efficiency of your body’s circulatory system.

Athletes use cold therapy to manage pain and boost muscle recovery.

If you follow any of your favorite professional athletes on social media, there’s a good chance you’ve seen them soaking in an ice bath at some point, typically post-game, mentioning the importance of recovery.

But these ice baths aren’t just for professional athletes and locker rooms anywhere.

Athletes and active individuals of any stripe and sport can benefit from incorporating cold therapy into their muscle recovery routines.

Here’s how the cold therapy process typically works for athletes.

Cold sleeves and wraps are an easy way to apply targeted relief.

After physical activity, whether training or competition, expose the designated area of your body to cold temperatures by means of an ice pack that’s localized to a specific spot or by immersing your body in cold water and ice.

Once the cold is applied to your body, you’ll notice immediate relief to any soreness, aching, or pain in your muscles.

Of course, you’ll also notice a very cold sensation, which in certain cases may seem unbearable.

"Many athletes like utilizing the ice bath or cold water plunge as it allows you to hit every muscle group at the same time, providing quick and effective treatment."

So, if you’re applying an ice pack, you may need to wrap the ice in a layer of cloth to create a barrier between the cold and your skin while only applying for up to 20 minutes at a time.

Likewise, if you’re submerging your body in an ice bath, it’s important that you limit your exposure to no more than 15 minutes (and note that anywhere from 2 to 10 minutes should suffice).

Many athletes like utilizing the ice bath or cold water plunge as it allows you to hit every muscle group at the same time, providing a quick and effective recovery treatment.

Cold therapy is typically used post-activity but can also be used to boost energy anytime.

But you may also find that it takes some time building up a comfort level to stay submerged in the frigid water.

Once finished, the vasoconstriction (narrowing) of your blood vessels will be noticeable.

Your limbs and muscles will feel more constricted and less mobile (i.e. not loose and limber like if heat were applied).

This is fine, though, as the vasoconstriction will quickly wear off and make way for the vasodilation (widening) of your blood vessels, allowing nutrient-rich blood to flow into your tissue and flush out muscle soreness.

In other words, that dreaded muscle pain and stiffness that sets in a day or two after pushing your body won’t be as bad and won’t stick around for as long.

Cold therapy can be applied practically anywhere on the body.

The most widely recognizable form of cold therapy, one you’ve most likely already used yourself at some point or another, is an ice pack or cold wrap.

Not only are these affordable and easy to use but an ice pack can be applied practically anywhere on the body that’s experiencing pain, swelling, or inflammation.

"Which method of cold therapy treatment you choose can depend on your personal preferences, treatment goals, or area of focus on your body. "

For example, if an athlete experiences knee pain after workouts or competition, it’s common practice to ice them down afterwards to manage pain, reduce inflammation, and ensure you’re better prepared for the next one.

Additionally, there are varieties of compression sleeves and wraps with built-in ice pack designs that allow for comfortable, flexible, and secure cold therapy treatment for your limbs and joints.

Athletes can use cold therapy to target pain that occurs anywhere on their body.

Beyond wearables and other direct application options, ice baths have become increasingly popular among athletes thanks to their efficiency and effectiveness.

Ice baths allow you to submerge your entire body (except for your head and neck) at once, allowing you to receive treatment to all the muscles you work the hardest during physical activity and do so in few quick minutes.

Which method of cold therapy treatment you choose can depend on your personal preferences, treatment goals, or area of focus on your body.

Match your cold therapy use to meet your training and pain management needs.

Once you’ve tried cold therapy for the first time and felt the positive effects, the natural next question most athletes have is how often they can use cold therapy.

There aren’t necessarily strict guidelines for cold therapy that suggest a right or wrong amount but there are generally agreed upon best practices aimed at providing the best results.

How often you use cold therapy may also hinge on your level of physical activity, training goals, personal preferences, and so on.

"Cold water plunges and ice baths are typically used following physical activity, such as a workout or competition, but can also be used as an energy boost."

If you apply an ice pack or cold wrap to reduce swelling or inflammation, it’s generally recommended to apply the treatment for a duration of 10-20 minutes, several times a day.

Cold showers, cold water plunges, and ice baths are typically used following physical activity, such as a workout or competition, but can also be used at any time for an energy boost.

If you’re just starting out with ice baths, consider beginning at roughly 2 to 3 times a week for only a few minutes at a time.

Cold therapy is easy to incorporate into your routine and effective in short durations.

You may also want to consider going easy on the water temperature to start, as well.

Ideally, your ice bath should be below 60 degrees Fahrenheit for effectiveness, but you can begin at a warmer temperature and slowly work your way down.

An effective ice bath duration can last anywhere between 2 to 10 minutes and should not exceed 15 minutes, as there are no additional benefits gained from prolonged exposure.

Cold therapy is a science-backed method for muscle recovery.

For starters, it’s important to note that there isn’t a silver bullet currently available today that solves the problem of muscle pain, soreness, and stiffness.

When you physically exert your body, whether training hard, practicing hard, or competing hard, it’s going to take a toll.

So, of course, utilizing cold therapy won’t magically melt away your muscle soreness.

"Because this recovery process in the body is well-established and cold therapy improves the conditions under which it occurs, cold therapy is considered a science-backed method for muscle recovery.

But cold therapy treatments have been around for a very long time and have proved effective for athletes looking to improve their recovery process.

And the cold therapy methods and equipment available today from high-quality brands are designed, tested, and scientifically backed to reduce muscle pain, swelling, and inflammation and provide restorative healing to your muscles.  

From ice packs and cold wraps that provide targeted relief to ice baths and cold water plunges for your entire body, cold therapy helps to reduce your perception of fatigue and pain, while also reducing inflammation and muscle soreness.  

While your body naturally maintains a complex system of recovery that includes rest, rehydration, nutrition, repair, and resynthesis, cold therapy gives your body a helpful boost.

Because this recovery process in the body is well-established and because these cold therapy methods are widely accepted to improve the conditions under which it occurs, cold therapy is considered a science-backed method for muscle recovery.

Cold therapy is one half of the equation in contrast therapy.

The contrast in the term contrast therapy refers to the combination of both cold therapy and heat therapy, following one quickly after the other.

Contrast therapy is typically conducted in the form of hydrotherapy where athletes soak their muscles in hot water then plunge them into cold water (often back and forth a few times).

Note, however, that the heat therapy portion can also be achieved through use of a sauna.

And depending on the time of year or the climate you live in, a plunge into snow is sometimes used instead of cold water.

Switching between hot and cold causes the widening (heat) and narrowing (cold) of your blood vessels, which increases and reduces blood flow to the applied area.

Going from the narrowing of your blood vessels (also known as vasoconstriction) to the widening of your blood vessels (also known as vasodilation) creates a pump effect in your muscles and helps to flush out waste.

""Going from the narrowing of your blood vessels to the widening of your blood vessels creates a pump effect in your muscles and helps to flush out waste."

Contrast therapy has proven to be most effective at achieving benefits when utilized within an hour of physical activity.

These benefits mostly stem from improvement in circulation, which can help to decrease inflammation, swelling, edema, and reduce overall muscle soreness.

Additionally, contrast therapy has been shown to be effective at boosting your immune system against common illnesses, as well as elevating your energy levels, alertness, and overall mood.

For a look at other great muscle recovery tools you can add to your recovery toolkit, check out our top picks for 2025.

Discover all of the best treatments and techniques that help athletes RECOVER.