Cold plunge therapy benefits for muscle & joint pain

The suggestion of hopping in an ice bath often sparks an immediate, emphatic "No!" But, if you're dealing with persistent pain or discomfort, you might be curious about cold plunges after hearing about their potential benefits.

Cold plunges and ice baths are often promoted for a range of potential health benefits, including pain relief, improved mood, and metabolic support. While the scientific research is still limited, especially for chronic conditions, early insights and long-standing use in athletic settings suggest they may offer some benefits.

"Social media has made it a big fad, but there's not enough research on it, especially for chronic conditions," says Justin DePermentier, PT, DPT, a physical therapist at Hinge Health.

That said, cold plunging may be a helpful complementary therapy for muscle and joint pain, just like using an ice pack. Athletes have relied on cold therapy for decades to help manage pain and support recovery after intense workouts, competitions, and injuries. While cold plunges are not a cure-all, they may be worth considering as one piece of a broader pain management strategy.

Read on to learn more about cold plunging, including its benefits and PT-recommended safety tips, to find out if it's right for you.

What is cold plunge therapy?

"A cold plunge is the act of submerging yourself in cold water up to your neck for anywhere from zero to 10 minutes," says Dr. DePermentier.

Cold plunging is a type of cryotherapy, or cold therapy and is typically done in a bathtub with ice, a cold plunge pool (some of which cost thousands of dollars), or outside in a lake or ocean. Water temperatures usually range from 50 to 59 degrees Fahrenheit, though some people prefer colder water.

Cryotherapy benefits can come from basic ice packs, cold showers, and expensive chambers that use freezing air rather than water. While cold therapy has been used for centuries, research on the benefits of cold plunging is still limited.

The science behind cold plunges and pain relief

Although many people swear by cold plunges, scientific evidence remains mixed. Results can vary depending on water temperature, exposure time, and the population studied. Most research has focused on healthy young men, meaning findings may not apply to women, older adults, or those with chronic conditions. 

While there is extensive research on the benefits of cryotherapy, research shows that findings on one type of cold therapy, such as cold-water swimming or a cold-air chamber, may not apply to cold plunging. Despite limited research and many claims based on anecdotes, basic science generally supports cold therapy, especially methods such as applying ice after an injury.

"Three things happen when the body is exposed to cold," says Dr. DePermentier. "Blood vessels narrow, which can reduce swelling. You get an effect that may help calm inflammation. And cold can temporarily slow nerve signals, which may provide some numbness or relief."

These effects have been documented to help with acute injuries and localized pain. However, the benefits are less clear when nearly your entire body is exposed during a cold plunge.

Compared to other cryotherapies, one key difference is a hormonal response. "A cold plunge releases norepinephrine and dopamine, which improves mood and alertness," says Dr. DePermentier. "It's like a waking up sensation or a cup of coffee." This may explain why cold showers or cold plunges in the morning are popular.

Is a cold plunge good for muscle and joint pain?

"It can be a quick way to reduce muscle soreness and get some mild pain relief, but it's a short-term fix," says Dr. DePermentier. "It's not going to give you long-term improvements like you get through exercise."

Cold plunging is best thought of as another modality you can use to address muscle and joint pain, alongside tools like heat, TENS, or a massage gun. "It's a tool in the toolbox to help you feel better so you can move more freely and maintain activity levels," Dr. DePermentier says.

Most research seems to support cold plunging for post-workout recovery and acute injuries rather than chronic pain. It may help with delayed onset muscle soreness (DOMS) after hard workouts, games, or events like a marathon. Cold therapy may also reduce swelling and help clear out metabolic byproducts associated with fatigue.

"There's not enough research to recommend cold plunge for chronic issues," says Dr. DePermentier. In most cases, targeted exercises and physical therapy are better options.

Potential benefits of cold plunge

Cold plunging seems to offer the most benefits after strenuous exercise, such as reducing soreness and supporting recovery. A recent analysis of 11 studies, however, looked at health and well-being benefits. The data suggests that cold water immersion may positively affect stress, sleep, and immunity, but further research is needed.

Here are other potential benefits.

• Reduces DOMS. Delayed-onset muscle soreness typically begins six to 12 hours after intense activity and lasts one to three days. Cold water immersion following intense physical activity has been found to reduce DOMS in multiple studies, with protocols typically ranging from 11 to 15 minutes in water temperatures of 52 to 59 degrees.

• Supports recovery. Cold therapy has been shown to reduce markers of muscle damage, helping athletes recover more quickly. "That's a big thing for athletes," says Dr. DePermentier. "If you've been training or competing and are really sore, but you have another game or competition in a few days, this can help support that recovery process."

• Eases pain. Most benefits are seen with acute pain, but some people with chronic pain report relief. In both cases, though, the effects tend to be short-lived.

• Boosts mood and alertness. Besides hormonal changes, alterations in brain activity appear to contribute to better mental health, according to one study.

• Builds confidence. Doing a cold plunge can feel like overcoming a challenge. That achievement can make you feel good about yourself and your ability to take on other challenges.

Who should talk to their healthcare provider first

Cold plunging isn't safe for everyone. Anyone with cardiovascular disease or any type of heart condition should talk to their healthcare provider before trying it. The initial cold exposure can increase your heart rate, breathing, and blood pressure, which may be unsafe for some people.

Older adults may also be more likely to experience problems due to age-related changes, such as slower circulation, changes in body temperature regulation, and underlying health issues.

Other conditions where you should consult your healthcare provider before cold plunging include:

• High blood pressure

• Diabetes

• Peripheral neuropathy

• Poor circulation

• Raynaud's disease

• Pregnancy

• Fear of water

• Panic attacks

If you have any of these conditions, take any types of medication, or have any concerns at all, talk to your healthcare provider before taking a dip in cold water.

How to cold plunge safely

Overexposure to cold water can lead to frostbite or hypothermia, but simple precautions can make your cold plunge safer and more enjoyable.

• Choose a water temperature around 60 to 70 degrees. While it might not seem cold, it’s still quite chilly. As you get used to it, you can try colder water, but never go below 50 degrees.

• Start with 30 seconds to a minute. Like with exercise, start low and gradually build up to five to 10 minutes. Staying in longer increases your risk of frostbite or hypothermia.

• Try a cold shower first. You're not immersed, so the shock response — which can include rapid breathing, numbness, and weakness — is reduced. You can also easily turn it off or step out, making it a gentler introduction to cold water immersion.

• Control your breathing. Rapid breathing can occur due to cold exposure. "Breathe through it, inhaling through your nose and exhaling through your mouth," says Dr. DePermentier.

• Don't do it alone. Just in case you experience any symptoms or need assistance getting out of the tub, have someone nearby. This is essential if you're cold plunging in open water.

• Keep your head above water. Cold water can trigger a gasp reflex, which can cause you to swallow water.

• Drink plenty of water before and after. Cold exposure can be dehydrating as rapid breathing increases fluid loss.

• Avoid alcohol and caffeine beforehand. Both can affect your body's ability to regulate temperature and dull your senses.

• Aim for two to five times a week. "Current research suggests that there's no additional benefit of doing it more than five times a week," says Dr. DePermentier.

• Get out if symptoms occur. Dizziness, chest discomfort or pain, numbness, persistent rapid breathing, or color change in your hands or feet are signs to get out immediately and warm up. Seek medical care if the symptoms persist.

Cold plunge vs other recovery methods

When it comes to the best recovery method, there's no clear winner. Research suggests cold therapy, massage, heat therapy, active recovery, compression, contrast therapy (alternating between heat and cold), and stretching can all play a role.

A 2025 research review in the journal Arthroscopy, Sports Medicine, and Rehabilitation found that both cold and heat therapy can support recovery and injury prevention, with no clear evidence that cold therapy works better than other recovery methods.

"It's another tool to help you feel better in the short term," says Dr. DePermentier. Combining cold water immersion with other therapies was shown to be effective and may be even more helpful, according to a 2025 analysis of 24 studies.

When compared head-to-head, a 10-minute cold plunge after a resistance-training workout provided similar benefits as 10 minutes of easy cycling, a form of active recovery. However, one small study found that 20 minutes of cold-water immersion interfered with a muscle's ability to use protein, an essential component for muscle and strength building.

In short: choose the recovery that works best for you and consider combining therapies, especially those that include movement — which is known to be effective and offers multiple benefits.

What to be mindful of after a cold plunge

Here's what to keep in mind after a cold plunge or ice bath:

• Avoid staying wet. It increases your risk of hypothermia, especially if you're outdoors. Make sure you have a towel and dry clothes nearby.

• Limit hot tub or sauna use. The extreme heat can be a lot for your body to handle. "Constant changes in body temperature are not always ideal for your cardiovascular system," says Dr. DePermentier. "Instead, warm up gradually by toweling off and moving your body."

• Rewarm the body before heavy lifting. "Your nerve signals are temporarily slower after cold plunging, so muscle power may be reduced," says Dr. DePermentier. “Waiting at least 20-45 minutes before lifting allows the body to warm back up. You can also perform some quick dynamic movements before lifting to help rewarm the body.” 

• Avoid alcohol and tobacco. They can interfere with your body's warming process. Drinking water is recommended since cold exposure can be dehydrating.

PT tip: Movement is still the best medicine

"A cold plunge is not a replacement for exercise, activity modification, and lifestyle changes when it comes to healing from an injury or managing chronic pain," says Dr. DePermentier. Many of the benefits attributed to cold plunging are scientifically proven benefits of physical activity.

Cold plunges can be a helpful short-term tool, but movement remains the foundation of recovery and long-term pain relief.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

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