When it comes to post-workout recovery, you have two powerful options — cryotherapy and hot tub therapy. Both can help with sore muscles, pain relief, and relaxation. But which one is right for you?

As experts in manufacturing high-end hot tubs, saunas, and cold plunge pools, we have compiled this guide to answer that question. Let’s break down the benefits of both so you can decide which works best for you.

What Is Cryotherapy?

Cryotherapy is a treatment that exposes your body to extremely cold temperatures (-200°F to -300°F) for a short time to reduce inflammation, relieve pain, and speed up recovery. It works by rapidly cooling your skin. This causes your blood vessels to constrict. They dilate again once you warm up, and this flushes out toxins and delivers fresh oxygen to your muscles.

There are different ways to do it:

• Whole-body cryotherapy (WBC): You stand in a chamber filled with super-cold air (-200°F to -300°F).

• Partial-body cryotherapy (PBC): Similar to WBC, but your head remains outside the chamber.

• Localized cryotherapy: Performed using a handheld device to target specific areas of pain or inflammation.

• Ice baths: You soak in cold water (41-50°F) for 10-15 minutes. 

Tip: Cryotherapy sessions last just 2-3 minutes, while ice baths take at least 10 minutes. If you hate the feeling of ice-cold water on your skin, cryotherapy might be a better option for you.

How to Incorporate Cryotherapy Into Your Routine

To get the most out of cryotherapy, follow a structured routine to stay safe and maximize results. You can also install a backyard cold plunge for easy access to cold therapy whenever you need it.

• Start slow: Begin with shorter sessions (2-3 minutes) and gradually increase exposure as your body adapts.

• Use protective gear: Wear gloves, socks, and dry undergarments to protect sensitive areas from frostbite.

• Time it right: For best results, do cryotherapy after your workouts to reduce muscle soreness, or in the morning for an energy boost.

• Pair it with hot therapy: Contrast therapy (switching between cryotherapy and heat therapy) can maximize your recovery benefits. Try a cold plunge after a hot tub session to improve your circulation and muscle recovery.

• Stay consistent: Use cryotherapy 2-4 times per week to build your tolerance and maximize benefits over time.

Benefits of Cryotherapy

Cryotherapy helps you recover faster, especially after intense workouts. Let’s take a look at the benefits:

• Reduces inflammation and pain: The cold shrinks your blood vessels, lowering swelling and discomfort.

• Flushes out toxins: When you warm up, fresh blood rushes back to your muscles, clearing out waste.

• Numbs soreness: Cryotherapy dulls pain, making it easier for you to move after a tough workout.

• Boosts energy and alertness: Cold exposure triggers adrenaline release, increasing your focus and mental clarity.

• Enhances muscle recovery: Reducing inflammation helps your muscles heal faster. This means you can train harder.

• Strengthens the immune system: Exposure to cold stimulates your white blood cell production, improving your immunity.

• Improves circulation over time: Regular cryotherapy sessions train your blood vessels to constrict and dilate efficiently, promoting better heart health.

Risks of Cryotherapy

Cryotherapy is safe if you do it correctly, but there are risks if you’re not careful.

• Frostbite or nerve damage: Staying in too long or skipping protective gear (like gloves and socks) can lead to skin damage.

• Short-term dizziness or numbness: The sudden drop in temperature can cause lightheadedness or temporary numbness in your extremities.

• Cold shock response: You can experience a rapid heart rate and shortness of breath when you’re exposed to extreme cold.

• Health conditions make cryotherapy unsafe: If you have circulation issues, heart problems, or Raynaud’s disease, exposure to extreme cold can cause serious complications. Always check with your doctor before trying it.

What Is Hot Tub Therapy?

Hot tub therapy is a form of hydrotherapy that uses warm water (100°F to 104°F) to relax your muscles, improve circulation, and promote your overall recovery.

The heat opens up your blood vessels, increasing circulation. This brings more oxygen and nutrients to your muscles, helping them heal faster. At the same time, the warmth loosens stiff muscles, making movement easier.

An important point to keep in mind is that hot tub therapy can qualify for tax deductions if you use it for medical reasons. A doctor’s prescription for hydrotherapy may allow you to install a luxury hot tub as a medically necessary expense.

Tip: Choose a smaller tub like a 2-person hot tub that meets your medical needs. Larger models like a luxury 6-person or 12-person hot tub may not be fully deductible. The same rule applies to saunas. 

How to Incorporate Hot Tub Therapy Into Your Routine

There are many ways to enjoy hot tub therapy, but if you want the best experience, go for high-end, custom-built options that offer ultimate relaxation and recovery. 

For example, stainless steel hot tubs are sleek, durable, and excellent at retaining heat. 

To get the most out of hot tub therapy, follow a structured routine:

• Use it consistently: Aim for 15-30 minutes per session, 3-5 times per week.

• Adjust the temperature: Keep water between 100°F and 104°F for relaxation, or slightly cooler (98°F-100°F) for post-workout recovery.

• Position yourself near jets: Target sore muscle areas to get deep relief from hydrotherapy massage.

• Pair it with cold therapy: Use a cold plunge after a hot tub session to improve circulation and muscle recovery.

• Stay hydrated: Always drink water before and after your hot tub session to prevent dehydration.

The Best Times to Use Hot Tubs

To get the most benefits from hot tub therapy, timing is key. Here’s when to incorporate hot tub therapy into your routine:

• Before workouts: Spend 10 minutes warming up your muscles and increasing flexibility to reduce the risk of injury.

• After workouts: Soak for 20-30 minutes to reduce soreness, improve circulation, and speed up muscle recovery.

• Before bed: Relax in warm water to lower stress levels, promote deep relaxation, and improve sleep quality.

Benefits of Hot Tub Therapy

Hot tub therapy gives you many physical and mental health benefits. Let’s take a look at why it’s so effective:

• Relieves muscle soreness and tension: Warm water increases your blood flow, helping your muscles relax and recover faster.

• Speeds up recovery: The combination of heat and massage jets reduces inflammation and flushes out your toxins.

• Improves circulation: Heat dilates your blood vessels, increasing oxygen delivery to your muscles and tissues.

• Reduces joint pain and stiffness: Buoyancy takes pressure off joints, making movement easier if you have arthritis or any injuries.

• Improves flexibility: Warm muscles are more pliable, which can improve your mobility and reduce injury risk.

• Promotes better sleep: Hot tub sessions before bed help regulate your body temperature and signal relaxation, leading to deeper sleep.

• Lowers stress and anxiety: Immersion in warm water triggers the release of endorphins, reducing your mental and physical stress.

Risks of Hot Tub Therapy

Hot tub therapy is safe for most people, but it’s important to use it correctly to avoid potential risks.

• Overheating or dehydration: Prolonged exposure to high temperatures can cause dizziness, dehydration, or heat exhaustion. Always stay hydrated.

• Blood pressure fluctuations: The heat can lower blood pressure, which may be risky for individuals prone to fainting or dizziness.

• Skin irritation or infections: Poorly maintained water can cause skin rashes or infections. Keep your hot tub clean and well-balanced.

• Heart conditions may limit use: If you have a heart condition, check with your doctor before using hot tub therapy, as heat can put extra strain on the cardiovascular system.

Cryotherapy vs. Hot Tub Therapy: Which Recovery Method Is Better?

Both cryotherapy and hot tub therapy offer powerful health benefits, but they work in opposite ways. Cryotherapy uses extreme cold (-200°F to -300°F for 2-4 minutes) to reduce inflammation and boost energy, while hot tub therapy relies on warm water (100-104°F for 15-30 minutes) to relax muscles and improve circulation.

The best way to experience both hot and cold therapy is with a custom luxury hot tub and a luxury cold plunge pool designed to meet your specific needs.

When to Choose Cryotherapy

Choose cryotherapy when you need to reduce post-workout inflammation and swelling, speed up recovery after intense training, or manage pain from injuries like sprains or strains. It's also a great option if you have back-to-back training sessions and need to recover quickly.

When to Choose Hot Tub Therapy

Hot tub therapy is ideal when you want to relax and loosen tight muscles, improve flexibility before a workout, or recover from chronic pain and stiffness. It also helps reduce stress and improve sleep quality, making it a great addition to your nightly routine.

Can You Combine Cryotherapy and Hot Tub Therapy?

Yes! Many people, and even athletes, use contrast therapy — alternating between cold and hot treatments.

Start with heat to increase blood flow and relax muscles. Then, switch to cold to reduce inflammation and pain. Finish with heat to encourage relaxation. This combination can give you the best of both worlds.

Frequently Asked Questions

Which is better for post-workout recovery: cryotherapy or hot tub therapy?

Neither is better for all situations. Cryotherapy reduces inflammation and soreness, making it great for recovery right after an intense workout. Hot tub therapy helps with flexibility and relaxation, making it better for loosening up and long-term recovery.

How does cryotherapy help with muscle recovery?

Cryotherapy reduces inflammation by narrowing blood vessels. When you warm up, circulation improves, bringing fresh oxygen to your muscles. This speeds up recovery, reduces soreness, and flushes out toxins.

What are the benefits of hot tub therapy for athletes?

Hot tubs improve circulation, relax tight muscles, and reduce stress. The heat and water jets loosen up tension, making it easier to move. Regular use can also improve flexibility and help with joint mobility.

When should you use cryotherapy instead of hot tub therapy?

Use cryotherapy right after an intense workout to reduce swelling and pain. It’s also better for acute injuries or when you need to recover quickly for another workout.

When is hot tub therapy more appropriate than cryotherapy?

Hot tubs are best for muscle stiffness, chronic pain, and relaxation. If you need to improve flexibility or recover from a tough training block, a hot soak can help.

Are there any risks with cryotherapy?

Yes. If used incorrectly, cryotherapy can cause frostbite, nerve damage, or skin irritation. It’s not safe for people with circulation issues, heart conditions, or Raynaud’s disease.

What are the risks of hot tub therapy?

Hot tubs can cause dehydration, overheating, or dizziness if you stay in too long. People with cardiovascular issues should use caution, as heat can increase heart rate.

Can you combine cryotherapy and hot tub therapy?

Yes! Many athletes use contrast therapy, switching between hot and cold treatments. This boosts circulation, reduces inflammation, and promotes faster recovery.

How often should you use these recovery methods?

Most athletes use cryotherapy 2-3 times a week after intense workouts. Hot tub therapy can be used more often, even daily, for relaxation and muscle recovery. Listen to your body and adjust as needed.