Cold Plunges vs Saunas: When to Use Each for Pain Relief

Pain management is vital for overall health and wellness. Whether you experience pain due to chronic conditions or physical activity, you’ll need an effective remedy to alleviate the pain and speed up recovery. Cold plunges and saunas have been used for years for their accessibility, simplicity, and therapeutic ability. Although both methods have scientifically proven benefits, they play different roles and are ideal for specific conditions. Discover the science behind saunas and cold plunges, their role in providing pain relief, and how to choose the best for your needs. 

The Scientific Backing of Cold Plunges and Saunas

Cold plunging is the practice of immersing your body in cold water. The temperatures in a cold plunge range between 10°C to 15°C. For a long time, the cold plunge tub has been part of different cultures from Nordic ice baths to Roman baths. Cold water immersion triggers various responses in the body, which include:

·       Vasoconstriction, which Reduces Inflammation

Cold water immersion leads to constriction of the blood vessels, which reduces blood flow to the affected area. This limits the delivery of white blood cells, inflammatory chemicals, and fluid to the injured region, slowing down inflammation and swelling. Cold temperatures also limit the tissue’s metabolic rate, which reduces the discharge of inflammatory chemicals and lessens tissue damage.

·       Endorphin Release

Cold plunges stimulate the production of endorphins, also known as the body’s natural painkillers. When you experience pain, the nerves transmit signals to the brain, prompting it to discharge endorphins, which block nerve cells from conveying more pain signals to the brain. Besides improving your mood and enhancing your resilience to discomfort, this helps numb the pain. 

·       Improved Circulation

Once you leave the cold water, your body responds through dilation of the blood vessels and vasodilation. This improves the delivery of essential nutrients and oxygen to the injured area, eliminating waste products that stimulate pain, reducing inflammation and swelling, and speeding up healing. Improved circulation helps the body repair itself more efficiently. If you’re an athlete or fitness enthusiast, improved circulation reduces muscle tension, resulting in less pain and better flexibility. 

·       Nerve Conduction Slowing

Nerve conduction slowing is the reduction of the speed at which signals move along a nerve. This may occur because of dysfunction or damage in the nerve’s structure, affecting its ability to convey signals effectively. Nerve conduction slowing is caused by various factors, including: 

Demyelination

Damage to the protective covering around the nerves, also known as the myelin sheath.

Compression

Conditions like carpal tunnel syndrome and herniated disc physically squeeze the nerve, hindering signal transmission. 

Systemic or Metabolic Disorders

Conditions that impact nerve health, such as hypothyroidism, diabetes mellitus, and nutritional deficiencies, can slow down nerve conduction. 

Cold immersion can limit nerve conduction, reducing the transfer of pain signals to the brain. 

·       Saunas

Saunas are heated and enclosed spaces whose temperatures range from 65°C to 90°C. They have been used in different cultures, such as Turkish hammams and Finnish sauna traditions. Saunas help reduce pain in various ways, which include:

·       Increased Blood Flow

Exposure to sauna heat prompts you to sweat profusely. As your temperature surges, you experience an elevated pulse rate, skin temperature, vasodilation, or dilation of the blood vessels. Increased blood flow can help reduce soreness and reduce tension in the muscles. This can contribute to pain relief. Saunas may lessen chronic pain, with a study conducted in 2019 revealing that engaging in regular home sauna sessions could ease back pain. 

·       Heat Shock Proteins (HSPs)

Exposure to home sauna heat activated the release of HSPs, protecting cells from stress and aiding the repair process. Heat shock proteins help relieve pain by acting as molecular protectors, fixing damaged proteins within cells involved in pain transmission pathways. HSPs bind to damaged or misfolded proteins resulting from injury or stress, preventing them from accumulating and maintaining their proper function. This is vital for pain signaling pathways.

Studies have revealed that HSPs can regulate the inflammatory response by prompting the release of pro-inflammatory cytokines, lessening pain associated with inflammation. HSPs can help relieve neuropathic pain. In circumstances such as diabetic neuropathy, HSPs can help maintain the stability of damaged nerve fibers, reducing pain signals. After a workout, HSPs can aid in the repair of damaged muscle proteins, reducing pain and speeding up recovery. 

·       Detoxification and Relaxation

Sweating is crucial for detoxification. Once toxins are flushed out of your body, your immune system functions better, resulting in fewer illnesses, less pain, and a strong immune system. Further, sauna detox can help reduce anxiety and stress which often occur when you experience pain. Sauna heat boosts relaxation, calms your brain, and relieves muscle tension. It also promotes better sleep, reduces anxiety, which are vital for alleviating pain. 

When to use Cold Plunges and Saunas for Pain Relief

Cold plunges can be used to:

·       Manage Acute Inflammation and Pain

Cold plunging is effective for relieving acute inflammation or injuries like strains, sprains, or post-workout muscle soreness. The cold helps reduce swelling and slows nerve activity to numb the pain. 

·       Chronic Pain Management

Cold water immersion can numb the nerves and reduce localized swelling, aiding the management of chronic conditions such as neuropathy and arthritis. 

·       Prevent Delayed Onset Muscle Soreness (DOMS)

Athletes and workout enthusiasts rely on cold plunges to fight the pain and stiffness that occurs between 24 and 72 hours after intense exercise, also known as DOMS. Cold plunges can speed up recovery by reducing muscle microtrauma and inflammation.

·       Mental Improvement and Resilience

The mood-improving impact of cold plunges can aid the management of the psychological element of chronic pain like depression and anxiety.

·       Improved Sleep

Regular cold plunging can help regulate the nervous system, which improves sleep quality. People struggling with pain require adequate sleep to help them cope with the pain and speed up recovery. 

·       Saunas for Pain Relief

You can use saunas to help with:

·       Muscle Tension and Chronic Pain

Sauna heat effectively reduces stiffness and relaxes muscles, alleviating back pain, osteoarthritis, and fibromyalgia pain.

·       Reducing Stress

Stress can worsen pain, but sauna heat's relaxing properties can lower cortisol levels, which helps reduce stress-related pain. 

·       Improve Circulation

Improved circulation helps eliminate waste products and nourishes tissues with essential nutrients and oxygen, speeding up recovery from pain associated with injury and exercise.

·       Relieving Joint Pain

When sauna heat penetrates deep into the tissues, it alleviates joint pain resulting from injury or conditions like arthritis.

When to Choose Cold Plunges for Pain Relief

To experience the optimal benefits of cold plunges, use them:

• When experiencing acute injuries like strains, sprains, and swelling. Exposing already inflamed areas to heat can worsen your symptoms
• Upon completion of your workout, you may experience soreness. Immersing yourself in cold water can prevent inflammation and accelerate recovery.
• Cold plunging can effectively target the injured area when experiencing localized pain like a swollen ankle. 

When to Choose Saunas for Pain Relief

To experience the optimal benefits of saunas, use them for:

• Sauna heat can be ideal for ongoing issues such as fibromyalgia and arthritis
• Regular sauna sessions can relieve pain resulting from stress, such as neck stiffness and tension headaches
• Saunas can be effective when used before a workout to warm up the muscles, increase flexibility, and limit the risk of injury

Finally 

Cold plunges and saunas are effective tools for promoting recovery and pain management. However, they serve different purposes. While cold plunges numb acute pain and reduce inflammation, saunas relieve chronic pain and relax muscles. Understanding the unique benefits of saunas and cold plunges will help you choose the best method for your needs. Consult your health care practitioner before adopting these pain management methods, especially if you have underlying medical conditions.