Is Cryotherapy Good for Adults Over 40?

Philip Blackett
Jun 9
10 min read

An older man sitting in an ice cold bath

Cryotherapy — exposing the body to extreme cold for therapeutic purposes — has surged in popularity among athletes, wellness enthusiasts, and adults seeking relief from pain, inflammation, and signs of aging. For adults over the age of 40, who often face increased joint discomfort, muscle soreness, and age-related changes in skin and metabolism, cryotherapy is marketed as a tool for recovery, anti-aging, and even cognitive health.

But does the science support these claims? This in-depth review explores the mechanisms, types, purported benefits, risks, and the current state of evidence for cryotherapy in adults over 40 years old, with a focus on whole-body cryotherapy (WBC), local cryotherapy, and their applications in health, recovery, and aging.

Understanding Cryotherapy: Definitions and Modalities

What Is Cryotherapy?

Cryotherapy, sometimes called cold therapy, refers to the use of extremely low temperatures to treat medical conditions, manage pain, or enhance wellness [13] [20].
The word encompasses a wide range of treatments, from simple ice packs for injuries to advanced whole-body cryotherapy chambers that expose the body to temperatures as low as -200°F to -300°F for a few minutes [2] [13] [14] [20].
Medical cryotherapy also includes cryosurgery, which uses targeted cold (often liquid nitrogen or argon gas) to destroy abnormal tissue, such as warts or certain tumors [1] [19].

Types of Cryotherapy

There are several modalities of cryotherapy, each with distinct applications and effects:

Whole-Body Cryotherapy (WBC): This involves standing in a cryotherapy chamber, where the body (sometimes excluding the head) is exposed to extremely cold air for 2 – 4 minutes [2] [14] [20]. WBC is promoted for systemic benefits such as reduced inflammation, faster muscle recovery, mood enhancement, and metabolic effects.

Local Cryotherapy: This targets specific areas using cold air, nitrogen vapor, or ice packs. Localized treatments are used for joint pain, injuries, and skin conditions, cooling the skin and underlying tissues for 3 – 10 minutes [2] [14] [17].

Cryofacials and Skin Cryotherapy: These treatments focus on the face or neck, using cold air to stimulate collagen production, reduce puffiness, and improve skin appearance [6] [8] [14].

Medical Cryotherapy (Cryoablation / Cryosurgery): Used by healthcare providers to freeze and destroy abnormal tissue, such as warts, skin tags, or certain cancers [1] [19] [3]. This is a minimally invasive, FDA-approved medical procedure distinct from wellness-oriented WBC.

Historical Context and Evolution of Cryotherapy

Cryotherapy’s roots trace back thousands of years.
Ancient Egyptians and Greeks used ice and snow to reduce swelling and treat injuries [4].
In the 19th century, Dr. James Arnott pioneered the use of extreme cold for migraines and tumors, foreshadowing modern cryosurgical techniques [4].
The introduction of liquid nitrogen in the 1950s revolutionized dermatological cryotherapy [4].
Whole-body cryotherapy, as it’s known today, originated in Japan in the late 1970s, initially developed for rheumatoid arthritis patients [4] [13] [15].
Since then, WBC has gained traction in Europe and North America, particularly among athletes and the wellness community.

Mechanisms of Action: How Cryotherapy Affects the Body

Physiological Responses to Extreme Cold

When the body is exposed to extreme cold, several physiological responses occur:

Vasoconstriction and Vasodilation: Cold exposure causes blood vessels to constrict, reducing blood flow to the skin and extremities. After leaving the cold environment, vessels dilate, increasing blood flow and potentially aiding in the removal of metabolic waste and delivery of nutrients [2] [13] [14].

Anti-Inflammatory Effects: Cold temperatures suppress inflammatory processes by reducing the activity of pro-inflammatory cytokines (such as IL-6 and TNF-α) and increasing anti-inflammatory proteins (such as IL-10) [10] [11] [13] [15]. This is the basis for using cryotherapy in recovery from exercise and inflammatory conditions.

Endorphin Release and Mood Enhancement: Exposure to cold can trigger the release of endorphins and norepinephrine, leading to improved mood and a sense of euphoria [2] [13] [14] [16].

Cellular Effects: At the cellular level, cryotherapy can induce apoptosis (programmed cell death) in abnormal tissues (as in cryoablation), stimulate collagen production in the skin, and modulate immune and metabolic pathways [3] [6] [8] [13].

Cryotherapy and Muscle Recovery

Cryotherapy is widely used to reduce muscle soreness, inflammation, and pain after intense exercise.
The cold reduces blood flow and metabolic activity in the affected tissues, limiting swelling and potentially accelerating recovery [9] [11] [12] [13] [20].
However, emerging research suggests that while cryotherapy may provide short-term relief from soreness, it could blunt some of the long-term adaptations to strength training, such as muscle growth and strength gains [9].

Potential Benefits of Cryotherapy for Adults Over 40

Pain Relief and Inflammation Reduction

Adults over 40 years old are more likely to experience chronic pain, joint stiffness, and inflammatory conditions such as osteoarthritis, rheumatoid arthritis, and spondyloarthrosis.
Cryotherapy, particularly WBC and local applications, is promoted as a non-pharmacological method to manage these symptoms.

Evidence for Pain and Inflammation:

Studies in older adults with conditions like spondyloarthrosis and rheumatoid arthritis have shown that WBC can decrease levels of inflammatory markers (IL-6, TNF-α) and may improve pain and joint function when combined with physical therapy [5] [10] [11] [15].
Some research reports improvements in subjective well-being and reductions in pain scores after WBC, though the quality of evidence is often low and studies are small [10] [12] [15].

Muscle Recovery and Exercise Performance

For active adults over 40 years old, cryotherapy is marketed as a recovery tool to reduce delayed onset muscle soreness (DOMS), speed up return to activity, and enhance exercise performance.

Evidence for Muscle Recovery:

Several studies and reviews indicate that cryotherapy, including ice baths and WBC, can reduce acute muscle soreness and inflammation after exercise, allowing for quicker return to activity [9] [11] [12] [13] [14].
However, systematic reviews caution that the evidence is of low quality, with small sample sizes and inconsistent results [12]. There is also concern that frequent use of cryotherapy after strength training may impair long-term muscle adaptation and strength gains [9].

Skin Health and Anti-Aging

Cryotherapy, especially cryofacials and WBC, is increasingly used for cosmetic purposes, with claims of improved skin tone, reduced wrinkles, and enhanced collagen production.

Evidence for Skin Health:

Cold exposure stimulates collagen synthesis, which can improve skin elasticity and reduce the appearance of fine lines and wrinkles [6] [8] [14].
Improved circulation after cryotherapy may contribute to a healthier, more radiant complexion and reduction of puffiness [6] [8] [14].
Regular treatments may help with acne and other skin conditions by reducing inflammation and supporting skin regeneration [6] [8].

Metabolic and Immune Benefits

Some proponents claim that cryotherapy can boost metabolism, aid in weight loss, and enhance immune function.

Evidence for Metabolic Effects:

Exposure to extreme cold increases metabolic rate as the body works to maintain core temperature, potentially burning 400 – 800 calories in the 24 hours following a session [2] [14].
There is preliminary evidence that WBC may have beneficial effects on blood lipid profiles and glucose metabolism, though more research is needed, especially in older adults [11] [15].

Evidence for Immune Function:

Cold exposure can stimulate certain immune responses, though the clinical significance for infection resistance or overall immune health remains unclear [11] [13] [15].

Cognitive and Mental Health

Emerging research suggests potential benefits of cryotherapy for mood, cognitive function, and mental health.

Evidence for Cognitive and Mental Health:

A meta-analysis found preliminary evidence that WBC may be effective as an add-on intervention for depressive symptoms, with large effect sizes reported in some studies [16].
In older adults with mild cognitive impairment, WBC was associated with improved short-term memory and increased release of brain-derived neurotrophic factor (BDNF) [10] [15].
The mood-boosting effects are attributed to endorphin and norepinephrine release during cold exposure [2] [13] [16].

Risks and Safety Considerations

General Safety Profile

When performed under professional supervision and with appropriate protocols, cryotherapy is generally considered safe for healthy adults [7] [13] [20]. However, as with any intervention involving extreme conditions, there are risks — especially for certain populations.

Common Side Effects:

Redness, skin irritation, or mild burns at the site of local cryotherapy [7] [13] [20].
Numbness or tingling, which typically resolves quickly [7] [13].

Serious Risks:

Frostbite or severe burns if exposure is too long or equipment malfunctions [7] [20].
Asphyxiation risk in nitrogen-cooled chambers if ventilation is inadequate (rare but documented) [7] [18] [20].
Cardiac events or blood pressure spikes, particularly in those with heart disease or uncontrolled hypertension [7] [20].

Contraindications

Cryotherapy is not recommended for individuals with:

Uncontrolled hypertension or cardiovascular disease
Raynaud’s disease or other cold sensitivity disorders
Severe anemia, peripheral vascular disease, or neuropathy
Pregnancy
History of seizures or cold-induced urticaria (hives) [7] [13] [20]

Regulatory Status

It is important to note that whole-body cryotherapy is not FDA-approved for any medical condition or for post-exercise recovery in the United States [18] [20].
Medical cryotherapy (cryosurgery) for tissue ablation is FDA-cleared for specific uses [1] [19].
Most wellness-oriented cryotherapy services are unregulated, and standards for equipment and operator training can vary widely [7] [18] [20].

Evidence Quality and Limitations

What Does the Research Say?

The scientific evidence for cryotherapy’s benefits in adults over 40 years old is mixed and often limited by small sample sizes, short study durations, and methodological weaknesses.

Pain and inflammation: Some studies in older adults with arthritis or chronic pain show modest benefits, especially when combined with physical therapy [5] [10] [11] [15]. However, results are inconsistent, and not all studies find significant improvements.
Muscle recovery: Evidence supports short-term reduction in soreness, but long-term benefits for muscle growth or performance are unclear, and frequent use may impair adaptation [9] [11] [12].
Skin and anti-aging: There is biological plausibility for improved collagen production and skin appearance, but most evidence is anecdotal or from small, uncontrolled studies [6] [8] [14].
Cognitive and mental health: Early research is promising for mood and cognitive benefits, but larger, high-quality trials are needed [10] [15] [16].
Safety: Most adverse effects are mild and transient, but rare severe complications have occurred, especially in unregulated settings [7] [18] [20].

Systematic Reviews and Meta-Analyses

A 2021 systematic review found preliminary evidence for WBC as an add-on intervention for mental health, especially depression, but called for larger, high-quality trials [16].
A 2021 review on WBC in older adults noted improvements in inflammatory markers and cognitive function, but also highlighted the need for protocol adjustments and more research in this age group [10] [15].
A Cochrane review concluded that evidence for WBC in reducing muscle soreness is of very low quality and insufficient to support routine use [12].

Practical Applications: Should Adults Over 40 Try Cryotherapy?

Who Might Benefit from Cryotherapy?

Adults over 40 years old with chronic pain, arthritis, or inflammatory conditions may find short-term relief from WBC or local cryotherapy, especially as part of a broader rehabilitation or exercise program [5] [10] [11] [15].
Those seeking cosmetic improvements in skin tone or reduction of wrinkles may benefit from cryofacials or regular WBC, though expectations should be realistic and based on limited evidence [6] [8] [14].
Individuals experiencing mild depressive symptoms or seeking mood enhancement may experience subjective benefits, though this should not replace established mental health treatments [16].

Who Should Avoid Cryotherapy?

Anyone with contraindications such as heart disease, uncontrolled hypertension, severe anemia, Raynaud’s disease, or cold allergies [7] [13] [20].
Pregnant women and individuals with a history of seizures or poor circulation [7] [13] [20].
Those unable to tolerate extreme cold or with a history of adverse reactions to cold exposure.

Best Practices for Safe Use

Always use cryotherapy in a reputable, supervised facility with trained staff and appropriate safety protocols [7] [18] [20].
Limit exposure to recommended durations (typically 2 – 4 minutes for WBC) [2] [14] [20].
Inform staff of any medical conditions or medications before treatment.
Do not use cryotherapy as a substitute for evidence-based medical care.

The Bottom Line on Cryotherapy for Adults Over 40

Cryotherapy, especially whole-body and localized modalities, offers intriguing possibilities for pain relief, inflammation reduction, skin health, and even mental well-being in adults over the age of 40. The physiological rationale is sound, and many users report subjective improvements in recovery, mood, and appearance. However, the scientific evidence remains limited, with most studies small, short-term, and often of low methodological quality.

For adults over 40 years old, cryotherapy may provide short-term relief from pain and soreness, modest improvements in skin appearance, and potential mental health benefits — especially when used as part of a holistic approach to wellness that includes exercise, nutrition, and established medical care. It is not a cure-all, and its routine use should be approached with caution, particularly for those with underlying health conditions. Safety, supervision, and realistic expectations are paramount.

As research continues, we may gain clearer insights into the optimal protocols, long-term effects, and specific populations who benefit most from cryotherapy. For now, adults over the age of 40 considering cryotherapy should consult with healthcare providers, weigh the potential benefits and risks, and integrate cold therapy judiciously into their broader health and recovery routines.

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