Cryotherapy is no longer just for elite athletes and injury recovery specialists. It’s moved beyond the training room and into wellness centers, gyms, and spas, promising a range of benefits from reduced inflammation to improved mood. But as the term “cryotherapy” becomes more common, many people still confuse two very different applications: localized cryotherapy and whole-body cryotherapy (WBC).
Knowing which one to use—and when—can influence your results. Here’s a deep dive into how each method works, how they differ, and what you should know before booking your next session.
How Cryotherapy Works
Cryotherapy uses extreme cold to trigger physiological responses that reduce inflammation, improve circulation, and provide analgesic effects. The cold causes blood vessels to constrict (vasoconstriction), and as the tissue warms afterward, blood vessels dilate (vasodilation), enhancing oxygen delivery and nutrient flow to targeted areas.
The core mechanism is the same in both localized and whole-body cryotherapy, but the method of application, intensity, and scope vary significantly.
Localized Cryotherapy: Precision Cooling
What It Is
Localized cryotherapy targets a specific area using a controlled jet of cold air, typically cooled by liquid nitrogen or carbon dioxide. The temperature can drop as low as -25°F to -40°F, applied for a few minutes directly to the skin over the affected body part.
Equipment
Devices range from hand-held nozzles used by therapists to stationary cryo-facial machines. The delivery is manual or semi-automated and doesn’t require the person to enter a chamber.
Duration
Most localized sessions last 5 to 10 minutes, depending on the size of the area and the purpose of the treatment.
Best Use Cases
- Joint inflammation (knee, elbow, shoulder)
- Muscle strains
- Post-surgical swelling
- Acute injuries (sprains, contusions)
- Cryo-facials for skin tightening or inflammation reduction
Benefits
Localized cryotherapy is especially effective for pain relief and swelling reduction in targeted areas. Athletes often use it after an injury to speed up recovery, and dermatology clinics apply it in aesthetic treatments for reducing puffiness, boosting skin tone, and managing conditions like rosacea or eczema flare-ups.
Because it’s so targeted, there’s less systemic shock. People with cardiovascular conditions who can’t tolerate whole-body sessions often find localized therapy to be a safer alternative.
Whole-Body Cryotherapy (WBC): Systemic Response
What It Is
WBC involves standing in a chamber where the entire body—minus the head in some designs—is exposed to extremely cold air, usually between -200°F and -300°F, for a short time. The exposure prompts a full-body physiological response, including the release of endorphins, increased blood flow after the session, and a reduction in systemic inflammation.
Equipment
Cryo chambers may be single-person pods or walk-in rooms for multiple people. They are cooled with liquid nitrogen or refrigerated air systems and monitored for temperature and session duration.
Duration
Sessions typically last 2 to 4 minutes. Prolonged exposure is neither necessary nor recommended due to the risk of frostbite and other cold-related complications.
Best Use Cases
- Chronic pain
- Rheumatoid arthritis
- Fibromyalgia
- Muscle recovery after intense physical training
- Boosting mood or energy levels
- General inflammation control
Benefits
Whole-body cryotherapy taps into systemic effects. It can enhance post-exercise recovery, reduce muscle soreness, and aid those with autoimmune or inflammatory conditions. Many users also report improvements in sleep quality, stress levels, and mental clarity, likely due to hormonal responses such as increased norepinephrine and beta-endorphin levels.
Key Differences Between Localized and Whole-Body Cryotherapy
| Feature | Localized Cryotherapy | Whole-Body Cryotherapy |
|---|---|---|
| Treatment Area | Specific body parts | Entire body |
| Temperature | -25°F to -40°F | -200°F to -300°F |
| Duration | 5–10 minutes | 2–4 minutes |
| Use Cases | Acute injuries, aesthetic treatments | Chronic pain, full-body recovery |
| Systemic Effect | Minimal | Strong |
| Recovery Time | Immediate localized relief | Post-session energy boost, delayed soreness relief |
| Contraindications | Fewer | Caution for cardiovascular or respiratory conditions |
Considerations for Choosing Between the Two
Purpose of Treatment
Are you recovering from an ankle sprain or trying to reset after a hard training week? For acute and specific injuries, localized cryotherapy gives faster, direct results. If you’re managing systemic inflammation or looking for a performance and mood lift, WBC fits better.
Time and Cost
Localized treatments are typically less expensive and require less time. Sessions are also easier to schedule since the setup is minimal. WBC may have higher costs per session and requires specialized equipment and monitoring.
Safety and Medical History
Whole-body cryotherapy isn’t suitable for everyone. People with uncontrolled hypertension, severe Raynaud’s, or certain heart conditions should avoid it unless cleared by a physician. Localized cryotherapy is more accessible and carries fewer risks, although it still requires proper application to avoid frostbite.
Comfort and Accessibility
Not everyone enjoys standing in a freezing chamber, and the shock of WBC can be intense, especially for first-timers. Localized cryo is often described as more tolerable and easier to integrate into rehab or spa routines.
Frequently Asked Questions
Can I do both types of cryotherapy?
Yes, and some protocols even recommend combining them. For example, athletes might undergo WBC to aid full-body recovery, then receive localized treatment on a specific injury site to manage swelling or pain more directly.
Is one better than the other for fat loss or body sculpting?
Neither should be viewed as a fat loss tool on its own. However, cryo-facials and body contouring with localized cryo devices may temporarily tighten the skin and improve appearance. WBC may support metabolism through thermogenic effects, but claims of measurable fat loss remain unsubstantiated.
How often should I go?
For WBC, 2–3 sessions per week is common among regular users. For localized cryo, daily application is sometimes used in injury recovery. The right schedule depends on the purpose of treatment and individual response.
Are there side effects?
Most users tolerate both forms well. Temporary redness, numbness, or tingling is possible. In rare cases, frostbite can occur if protocols are not followed. Always seek treatment in a licensed facility with trained staff.
How soon do effects appear?
Localized relief from pain or swelling can be noticeable after one session. For WBC, the mood-lifting and energy-boosting effects may kick in immediately, while muscle recovery benefits may be more apparent over a longer series of sessions.
Cryotherapy Trends and What to Watch For
As the market for recovery and wellness expands, hybrid cryotherapy treatments are emerging. These combine electrical stimulation, red light therapy, or compression with cold exposure for enhanced outcomes. Technology is also moving toward more precise temperature control and customizable sessions based on biometric feedback.
Cryotherapy is also being explored in neurological and psychiatric contexts, with researchers investigating its potential for improving symptoms of depression, anxiety, and PTSD. While evidence is still building, the direction points toward broader uses beyond sports recovery.
Wrapping It Up With a Cool Takeaway
The real question isn’t which therapy is universally “better”—it’s which one aligns with your current needs, goals, and health status. If you’re rehabbing a twisted ankle or trying to calm skin inflammation, a blast of localized cryo can do wonders. If you’re looking to bounce back faster from a heavy training cycle or manage systemic inflammation, WBC may be the better fit.
Cryotherapy isn’t a cure-all, but when used wisely, it can be a valuable tool in a performance, recovery, or wellness toolkit. Think of it less as a trendy fix and more like a well-placed lever—apply it in the right direction, and you move further, faster.