Definition
Cold therapy (ice baths, cold plunges, cold showers) constricts blood vessels, reduces inflammation, and numbs pain receptors. It's excellent for acute injury and reducing DOMS, but chronic overuse may blunt the inflammatory signals that drive adaptation. Use it strategically — not after every training session if hypertrophy is the goal.
Real questions
Does cold therapy hurt muscle growth?
Possibly if used immediately after every session, since inflammation is part of the growth signal. Save it for when you're very sore or between sessions, not right after training.
How cold and how long?
10–15°C (50–59°F) for 10–15 minutes is the standard protocol. Colder isn't better — it just increases shock risk.
Stack with
Put it to work
Coach Foster builds your program around cold therapy and the rest of the fundamentals, shaped to your body and your week.