Essential Cryotherapy Precautions And Safety Guidelines
Key Takeaways
Always undergo health screening before cryotherapy.
Wear protective gear to avoid frostbite.
Limit sessions to 2–3 minutes.
Monitor post-session reactions closely.
Consult a professional if in doubt about suitability.
Cryotherapy (especially full body cryotherapy) has surged in popularity among athletes, wellness enthusiasts, and first-timers seeking muscle recovery and health benefits. During a session, your body is exposed to extremely cold temperatures – often between -110°C to -140°C (-166°F to -220°F) for just a few minutes. Such intense cold can be beneficial if proper precautions are taken, but it also means there is zero room for error. Even elite athletes who use this cold therapy undergo medical screening and careful monitoring – it’s not automatically safe for everyone.
This article outlines essential safety precautions and guidelines to ensure your cryotherapy experience is effective and safe.
Health Screening And Contraindications
Before entering a cryotherapy chamber, it’s important to know what does cryotherapy do to ensure you're medically cleared and suitable for extreme cold exposure. Whole body cryotherapy isn't safe for everyone, so a preliminary health screening is crucial.
Who Should Avoid Cryotherapy
Individuals with uncontrolled high blood pressure or heart disease
History of heart attacks or arrhythmias
Conditions affecting circulation (Raynaud’s disease), nerve damage (neuropathy), or cold sensitivity (cold urticaria)
Pregnant women and children
Pre-Session Preparation: How To Get Ready Safely
Proper preparation enhances safety in cold therapy, prevents frostbite, and ensures a comfortable experience.
Essential Preparation Steps
Choose A Reputable Facility:
Confirm trained staff and strict safety protocols
Check equipment maintenance, ventilation, emergency procedures (e.g., emergency shut-off, oxygen sensors)
Dress Appropriately (Minimal And Protective):
Men: dry cotton underwear or shorts; Women: shorts and sports bra or swimsuit
Facility-provided protective gear (thermal socks, slippers, gloves, headband/earmuffs)
Remove all jewelry, metal accessories, or piercings to avoid frostbite
Ensure skin is completely dry, free from sweat, lotions, or oils
Stay Hydrated And Avoid Alcohol/Caffeine:
Drink plenty of water before your session to counteract cryotherapy’s diuretic effect
Avoid alcohol (increases cold sensitivity, dehydration) and caffeine or stimulants (elevates heart rate and circulation unnecessarily)
Eat Light And Arrive Prepared:
Avoid heavy meals immediately before your session; extreme cold can disrupt digestion
Eat a light snack a few hours before; avoid entering hungry or with low blood sugar
Don't shave or wax immediately prior (skin sensitivity); shave several hours before if needed
Arrive early to complete paperwork and reduce stress
During The Session: Safe Practices & Exposure Limits
A whole-body cryotherapy session typically lasts only 2–3 minutes, but the experience is intense. Safety involves strict adherence to guidelines and awareness of your own body's signals. Follow these essential tips:
Stick To Recommended Time Limits
Typical sessions: 2–3 minutes maximum.
First-time users: often closer to 2 minutes or less.
Never exceed the maximum advised time (usually no more than 3 minutes); longer exposure increases risks without added benefits.
Trust the technician’s guidance—they may shorten your session for your safety if needed.
Follow Staff Instructions Closely
Technicians will guide your posture, movements (like slow rotations), and breathing (normal, steady breaths).
Never use a cryo chamber alone; trained staff supervision is essential.
Technicians monitor your safety, ensuring correct positioning and chamber temperature.
Wear Protective Gear Properly
Before entering, confirm you have on:
Dry socks and slippers
Gloves
Headband or earmuffs
Protective underwear for men
Face mask (if provided) to protect your airways from extreme cold or nitrogen gas.
Ensure all gear is dry and secure; alert staff immediately if something is damp or incorrectly fitted to prevent frostbite risks.
Listen To Your Body—It’s OK To Stop
Expect intense cold sensations, shivering, or tingling—discomfort is normal, but pain is not.
Immediately alert staff and exit the chamber if you feel:
Sharp pain or burning sensations
Severe numbness
Dizziness or faintness
Breathing difficulties
Always prioritize safety and communicate clearly with your technician; stopping early is prudent, not a weakness.
Post-Session Care And Recovery
Post-cryotherapy care helps your body safely return to normal and ensures maximum benefits:
Warm Up Gradually
After exiting, wrap up in provided robes or towels and let your body temperature rise naturally.
Gentle movements (walking or light arm swings) assist circulation.
Avoid hot showers or saunas immediately; wait at least 30 minutes to prevent stress from sudden and extreme cryotherapy temperatures.
Rehydrate And Refuel
Cold exposure is dehydrating; drink plenty of water immediately afterward and in the following hours.
Enjoy a light snack with protein and carbohydrates if hungry or drained; this helps with energy and recovery.
Monitor Your Body’s Reaction
Brief redness or flushing of the skin is normal. Seek medical advice if you notice:
Persistent pale patches
Blistering or prolonged numbness
Skin discoloration that doesn’t resolve quickly
Observe your energy and mood:
Feeling energized and euphoric is common.
Unusual fatigue or dizziness warrants rest and recovery.
Avoid Immediate Strenuous Activity
Delay intense workouts or physical exertion for 1–2 hours post-session; muscles and joints need recovery time after cold exposure.
Gentle stretching or mobility exercises are beneficial, but save rigorous training for later in the day.
If you had an intense workout before cryotherapy, ensure a proper cool-down beforehand to avoid stressing your body excessively.
Proper aftercare maximizes the positive effects—like reduced soreness, improved recovery, and elevated mood—while minimizing any risks.
Know The Red Flags: When To Stop Or Seek Help
Cryotherapy treatment is generally safe when guidelines are followed, but recognizing warning signs is crucial. Pay attention to these symptoms during and after sessions:
Frostbite Or Skin Injury
During a session: Watch for intense burning, tingling turning to numbness, or localized pain.
After a session: Be alert to persistent numbness, skin appearing white, waxy, or blistered—possible signs of frostbite.
Mild frostnip (pale skin, pins-and-needles) usually resolves naturally. Persistent or abnormal discoloration should be addressed immediately by staff or medical personnel.
Dizziness Or Faintness
Feeling dizzy or faint may occur due to a blood pressure drop from the cold shock.
If dizziness or nausea happens during the session, immediately alert the technician and sit down afterward.
Wait until fully stable before leaving the facility. Continued faintness or actual fainting requires medical attention.
Breathing Difficulties Or Chest Pain
Shortness of breath, chest tightness, pain, or irregular heartbeat indicate potential cardiovascular stress or bronchospasm (particularly for those with asthma).
Stop immediately and seek medical help if experiencing these symptoms—do not ignore chest pain, even if you’re healthy.
Allergic Reactions
Rarely, individuals may experience allergic reactions (cold urticaria) from extreme cold or nitrogen gas.
Symptoms include hives, swelling (face, limbs), or difficulty breathing.
Stop treatment immediately if these symptoms occur. Severe reactions (throat swelling, anaphylaxis) require immediate medical attention.
Any Unusual Or Severe Reaction
Trust your instincts: severe headache, confusion, intense cramps, eye pain, vision changes, or lingering weakness/numbness warrant caution.
Report all unusual reactions to staff immediately and seek medical treatment as necessary.
If you feel seriously unwell, avoid driving yourself home—wait until fully recovered or get assistance.
Enjoy Safe And Effective Cryotherapy With Pause Studio
Cryotherapy is an invigorating wellness treatment when practiced safely. By confirming your eligibility, preparing properly, respecting session limits, and staying attentive to your body's signals, you’ll maximize benefits and minimize risks. Always communicate openly with staff—they're committed to your well-being and ready to assist.
At Pause Studio, your safety and wellness are our top priorities. With state-of-the-art facilities and expert technicians, we ensure your cryotherapy or contrast therapy experience is safe, effective, and rewarding.
Book your session today at Pause Studio and experience the rejuvenating benefits of cryotherapy with peace of mind.