Recovery has always been essential to performance — whether you’re an elite athlete, a dedicated gym-goer or simply managing the wear and tear of a demanding lifestyle. For years, ice baths were the go-to remedy for sore muscles and inflammation. But today, there’s a colder, faster and arguably smarter solution on the rise: cryotherapy. Once reserved for top-tier sports teams and high-end wellness clinics, cryotherapy is now entering mainstream recovery spaces.

From Ancient Cold to High-Tech Chill

Cold therapy has been around for centuries. Ancient Greeks and Romans soaked in cold water to reduce swelling and stimulate healing. In more recent decades, athletes turned to ice baths as a trusted method to combat muscle soreness and improve recovery after intense training.

Rooted in the same principles as traditional cold therapy, cryotherapy offers a modern, time-efficient way to support the body and mind — in just a few minutes. Whole-body cryotherapy involves stepping into a chamber cooled to temperatures as low as –110°C to –140°C for a short burst — typically two to three minutes. Instead of immersing the body in freezing water, you’re exposed to dry, super-cooled air. The result? A controlled, efficient hit of cold that stimulates a systemic response across the body.

What Happens in a Cryotherapy Chamber?

The extreme cold triggers the body’s natural survival response. Blood is directed toward the core to protect vital organs, while oxygen and nutrient levels increase. When you exit the chamber, this enriched blood rushes back into the extremities, aiding recovery and repair. In addition, the process may reduce inflammation, release endorphins and even improve sleep.

Emerging research suggest benefits such as:

  • Reduced inflammation: Ideal for post-workout recovery or alleviating chronic pain.
  • Accelerated muscle recovery: Helps the body repair faster, reducing downtime after strenuous activity.
  • Enhanced circulation: The shock of cold stimulates blood flow, promoting faster healing and nutrient delivery.
  • Mood elevation and mental clarity: The endorphin rush leaves many users feeling energised and more focused.
  • Improved sleep quality: By calming the nervous system and reducing stress, cryotherapy may lead to deeper, more restorative sleep.

How Often Should You Use Cryotherapy?

For optimal recovery, how often should you incorporate cryotherapy into your routine?

  • For general recovery: 1–2 sessions per week.
  • For intense training: 2–3 sessions per week.
  • For chronic pain or stress management: Up to 3 sessions per week may be helpful.

If you’re new to cryotherapy, start with weekly sessions and increase frequency as needed. Always listen to your body, as results vary from person to person.

Is It Right for Everyone?

Cryotherapy is generally safe for healthy individuals when administered by trained professionals, though it may not be suitable for those with certain conditions like uncontrolled hypertension, cardiovascular issues or cold sensitivities. As with any wellness treatment, it’s wise to consult a healthcare provider if you have concerns.

The Future of Recovery?

What was once an elite recovery method is becoming increasingly accessible — and appealing. For many, cryotherapy is more than just a physical tool; it’s a reset button. Whether used to speed up muscle repair, ease chronic pain or just clear your mind after a tough day, the experience is fast, effective and deeply refreshing.

At Third Space, we’re bringing this cutting-edge recovery experience to our newly remodelled Third Space Recovery Spa, giving members a smarter, more efficient way to recharge.