Should I Work Out Before or After Cryotherapy?

Cryotherapy and exercise are both powerful tools in recovery and performance. But when should you schedule your cryo session — before or after your workout? The answer depends on your goals. Here's what science and fitness experts say about the ideal timing for cryotherapy in your routine.

Cryotherapy Explained

Cryotherapy involves exposing the body to extremely cold temperatures (typically -200°F to -250°F) for 2–4 minutes. This cold exposure helps reduce inflammation, improve circulation, ease muscle soreness, and stimulate endorphins. It’s commonly used by athletes and fitness enthusiasts for faster recovery and pain relief.

Benefits of Cryotherapy After a Workout

• Reduces muscle soreness: Cold therapy helps minimize post-exercise inflammation and delayed onset muscle soreness (DOMS).
• Speeds up recovery: Cryotherapy promotes blood flow once you leave the chamber, flushing out toxins and helping muscles repair faster.
• Relieves pain: Athletes with joint pain or injuries may benefit from the numbing and anti-inflammatory effects after a strenuous workout.*

Best For: Recovery, reducing inflammation, and managing post-workout soreness. Most experts recommend cryotherapy after a workout for optimal recovery.

Should You Do Cryotherapy Before a Workout?

Some people use cryotherapy as a pre-workout energizer due to its stimulating effects. The cold exposure can boost alertness, endorphin release, and focus, potentially improving workout performance — especially for light or moderate activity.

Drawbacks: Cryotherapy before intense weight training or resistance workouts may temporarily reduce muscle power or flexibility, making it less ideal for peak physical performance.

Best For: Mental boost, light workouts, or training with existing inflammation.

Cryotherapy Timing Summary

Goal	Cryotherapy Timing	Reason
Muscle Recovery	After Workout	Reduces soreness and inflammation
Mental Boost	Before Workout	Increases alertness and endorphins
Pain Management	Before or After	Depends on severity and source of pain

Expert Tip: Combine With Light Activity

Doing light stretching or cycling after cryotherapy helps warm the muscles and enhance circulation, especially if the cold leaves your muscles feeling tight. Avoid heavy lifting or explosive workouts immediately after a session.

Final Verdict: After Is Usually Best

In most cases, it’s better to do cryotherapy after your workout to aid recovery, reduce soreness, and improve muscle repair. However, if you’re seeking a mental boost or managing specific injuries, a quick cryo session before light exercise can also be beneficial.

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