Never heard of cryotherapy? Think of it as a wellness practice that leans into the cold — literally. With ice baths and chilly rollers, cryotherapy involves using low temperatures to help soothe, recover and restore. While some head to pro-level cryo chambers, you don’t have to. Applying ice or cold tools to specific body parts counts, too.
To learn how cryotherapy works and how to try it yourself, we spoke with two experts. Below, they share everything you need to know — plus, we rounded up the best at-home cryotherapy tools to get you started.
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Why cold therapy is trending (and actually works)
“Cryotherapy is a treatment that exposes the body — either all at once or in specific areas — to extreme cold for a short period of time,” says Samantha Susca, lead esthetician at The Spa at Casa Cipriani in New York City.
This cold exposure causes vasoconstriction, says Dr. Smita Ramanadham, a board-certified plastic surgeon. “It reduces inflammation, which in turn helps decrease pain and muscle soreness.”
While pro athletes may use cryotherapy post-workout, you don’t need a gym membership or NFL contract to benefit. It’s also helpful for everyday aches, swelling from the heat, or general soreness. That said, some people should steer clear.
How to try cryotherapy at home
According to both experts, at-home cryotherapy can offer effective, low-cost relief — just don’t expect it to replicate the full-body chamber experience.
Here’s how to do it right:
- Talk to your doctor first. It’s always smart to get a professional greenlight, especially if you have any underlying conditions.
- Use a barrier. Never apply ice or cold packs directly to your skin — wrap them in a towel or cloth to avoid irritation or frostbite.
- Start slow. Ease into cold exposure. Begin with a few seconds, then build up. You’re aiming for relief, not punishment.
Popular options include:
- Icing sore muscles or joints
- Cold plunges in the tub
- Cryotherapy devices (see below)
The best cryotherapy devices of 2025
Ready to embrace the cold? There are a number of tools that can help. We’ve gathered a handful of cold therapy devices that make trying it much easier. In compiling this list, we focused on products that have at least a 4-star average rating from hundreds of reviews and looked for options in a variety of price points to meet all budgets. We also included options for your entire body, as well as for more targeted relief.
This reusable ice pack has a gel interior that remains pliable even when frozen. The gel is encased in a thick nylon exterior that has double-sealed seams to prevent leaking. This ice pack measures 10.5 inches by 14.5 inches, making it a good size to cover your back or wrap around a leg or arm.
Want the full-body plunge? This 105-gallon tub is sturdy and collapsible. Just fill it with cold water and ice, then take the (very brave) leap.
Freeze it, then roll it over sore spots like shoulders or calves. Bonus: You can also use it warm for muscle stiffness.
This system circulates cold water through a wraparound belt — ideal for anyone dealing with post-op recovery or chronic pain. It’s a go-to in physical therapy clinics for a reason.
Experts have previously told us that massage guns can be a great tool for helping to relieve muscle pain. This one has a massage tip that allows you to switch between cold therapy to soothe and heat therapy to alleviate stiffness. The tool also has an intuitive LED display, five speed settings and a rechargeable battery.
Meet our experts
At NBC Select, we work with experts with specialized knowledge and authority based on relevant training and/or experience. We also ensure all expert advice and recommendations are made independently and without undisclosed financial conflicts of interest.
- Samantha Susca is the lead esthetician at The Spa at Casa Cipriani in New York City.
- Dr. Smita Ramanadham is a plastic surgeon in New Jersey.
Why trust NBC Select?
Bethany Heitman is a contributor at NBC Select and a journalist who regularly covers topics like beauty, home and lifestyle. For this story, she interviewed experts on cryotherapy devices.
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