Rethinking Recovery

Cold for muscle regeneration – Interview with Dr. Stephen Lewis

Cold has long played a central role in athletic recovery. From cryotherapy to ice baths, it’s widely used in elite sports to reduce inflammation and support faster recovery.

But this is no longer reserved for professionals. Whether for elite competitors or anyone finishing a tough workout, the need for rest, repair, and readiness is universal. As recovery science evolves, so does the use of cold – shifting from strictly clinical methods toward more holistic, full-body experiences that support both physical and mental wellbeing. Snow introduces this new approach, making the cool-down phase easier, more engaging and accessible across all levels of sport.

Black title card announcing interview Snow for Recovery with Dr. Stephen Lewis

Cold as experience

Unlike the shock of ice baths or the sterile feel of cryo chambers, snow-based recovery – such as in a snowroom – offers a calm environment, delivering cold in a soft, multi-sensory way that feels natural and intuitive.

“There are well-recognised cold therapies such as cryochambers and ice baths,” says Dr Stephen Lewis, team doctor for Chelsea Football Club. “But the snowroom is something different. It merges the physiological effects of cold with a more holistic experience – there’s a beautiful, calming aesthetic to it.”

Indoor snow environments make the cold tactile, visual, and gentle. Rather than overwhelming the body, they invite gradual cooling that resonates with the nervous system, easing it into rest and recalibration.

How snow aids recovery

After intense effort, the body experiences micro-trauma in the form of muscle fibre tears, as well as temporary inflammation and the accumulation of metabolic waste.

These are normal parts of the adaptation process, but can also be the sources of fatigue and soreness.

Cold exposure can help support recovery by gently lowering tissue temperature and moderating bloodflow. It may also help maintain neuromuscular function and movement quality after exercise.

A 2023 report, commissioned by TechnoAlpin Indoor, and published by the University of Trento in collaboration with the CERISM, Research Centre at the University of Verona, reviewed 13 systematic reviews and 18 studies from the last decade. It confirmed that cryotherapy is more effective for post-exercise recovery than passive rest, especially after match-type exertion.

Whole-body cryotherapy often outperforms Cold-Water Immersion, though comparisons with passive cooling methods, such as snow remain limited. These findings highlight both the proven biology of cold and the need for more user-friendly delivery methods.

Snow stands out for its gentle, even cooling. Instead of shocking the body, it introduces cold gradually, making it accessible for more people and easier and more pleasurable to integrate into regular recovery routines.

“Snow preserves muscle function by limiting inflammation and reducing creatine kinase levels,” notes Lewis. “Players feel less sore, less tired and more prepared to perform again.”

Mental and social recovery

In high-performance environments, recovery must also include mental regeneration – calming the nervous system, improving mood and supporting quality sleep. Cold environments stimulate dopamine and endorphin release, enhance emotional balance, reduce stress and promote better sleep – vital whether you’re preparing for the next match or your next workout.

Snowrooms play a unique role here. They’re immersive rather than isolating, activating the senses in a gentle way that encourages a parasympathetic, restorative state. They also function as social spaces, as – unlike the solitude of cryo chambers, or the discomfort of ice baths – snowrooms invite conversation, shared rituals and moments of connection that support team cohesion and motivation.

“You can’t underestimate the mental aspect,” says Lewis. “Cold improves sleep, supports emotional recovery and helps build a sense of team spirit.”

From elite to everyday

The biological effects of cold recovery are universal, whether you’re playing in the Premier League or returning to the gym after work.

The University of Trento and Verona’s report confirms that cold recovery is especially helpful in high-intensity and intermittent sports, though responses vary based on activity type and technique, reinforcing the need for personalised, user-centric recovery strategies.

Ultimately, accessibility and comfort matter. Snow-based recovery transforms cold exposure from something clinical into something experiential, multi-sensory and inclusive.

As wellness becomes integrated into sport, cold recovery is being reimagined. Across elite and everyday fitness, snow creates space for the body to heal, the mind to reset and teams or individuals to reconnect, restoring them for whatever comes next.

"Snow improves sleep, supports recovery and builds team spirit"
– Dr Stephen Lewis

First time published on Spa Business: Click here to read the original version.