MS Fighter

Cold exposure is not for everyone!

Talk to your doctor if cold exposure is suitable for you!

Imagine stepping into a freezing cold water. The shock hits instantly, your breath catches, your muscles tense, and your body’s instinct is to fight it. But then, something remarkable happens…you learn to breathe through it, your body adapts, and you feel this incredible rush of clarity, energy, and control. That’s the power of cold therapy, and for me, it became an essential part of managing multiple sclerosis.

People with MS know the story very well, you’re constantly battling fatigue, inflammation, and a nervous system that doesn’t always cooperate. While workouts, medication, and nutrition play major role in my routine, I’ve found that recovery is where the magic happens, and particularly cold therapy has been a game-changer for me. It’s not just about recovery from workouts, it’s about relief from MS symptoms, mental clarity, and a newfound sense of resilience.

Cold exposure isn’t just a tool for professional athletes or thrill-seekers, it’s a powerful tool for anyone who’s looking to take back control of their body and their health. For me, it’s not just about physical recovery, it’s a mental test, too. A chance to embrace discomfort, train my mind to stay calm under stress, and push past my limits.

In this post, I’m pulling back the curtain on my cold therapy routine, how I use cold exposure to reduce inflammation, MS symptoms, fight fatigue, and recharge both my body and my mind. Whether you’re dealing with MS or just looking for a way to improve recovery and build mental toughness, cold therapy could be the missing piece of your routine.

Why Cold Therapy Works for MS and the Benefits I’ve Experienced

Cold therapy has gained a lot of attention in recent years, especially in the fitness world, but its benefits go far beyond elite athletes or hardcore gym-goers. For someone living with multiple sclerosis, cold therapy potentially offers specific and meaningful advantages that address many of the challenges MS brings including inflammation, fatigue, muscle stiffness, and even heat sensitivity. 

How? Why?

• Reducing inflammation: Inflammation is one of the key factors in MS symptoms. Whether it’s your nervous system reacting to the disease itself or the inflammation caused by a tough workout, cold therapy can help. When you expose your body to cold, it causes your blood vessels to constrict. This process, known as vasoconstriction, temporarily slows blood flow to inflamed areas. When you warm back up, your blood vessels dilate, bringing fresh, oxygen-rich blood to your muscles and tissues. This process helps out toxins, reduce swelling, and speed up recovery. Over time, this can help decrease the frequency or intensity of muscle soreness, joint pain, and even some MS-related symptoms (at least for me it works).
• Easing muscle spasms and pain: Majority of people with MS struggle with muscle spasms, tightness, and chronic pain. Cold therapy works by temporarily numbing nerve endings and slowing down nerve activity, which can provide relief from muscle cramps and spasms. When I step into a cold water, I notice an almost immediate reduction in tension. The cold water acts as a natural anesthetic, calming overactive nerves and relaxing tight muscles. For me, it’s like hitting a reset button on those days when my body feels stiff and uncooperative.
• Boosting recovery: Recovery isn’t just for athletes, it’s for anyone who wants to move better, feel better, and stay consistent. For people with MS, recovery can be a longer and more complicated process due to the added layer of nervous system dysfunction. That’s where cold therapy can help. Cold exposure helps flush out metabolic waste such as lactic acid from your muscles and reduces delayed-onset muscle soreness. It’s especially beneficial after strength training or high-intensity workouts. By speeding up recovery, cold therapy allows you to stick to your training routine without feeling completely drained the next day.
• Cooling down heat sensitivity: Heat intolerance is a common issue for people with MS. For some, even a slight increase in body temperature can trigger symptoms like fatigue, blurred vision, or weakness, a phenomenon known as Uhthoff’s phenomenon. Cold therapy is an excellent way to cool down quickly and restore balance. On days when I feel overheated or when my MS symptoms are flaring up, a cold shower does the trick and brings me instant relief. It helps regulate my body temperature, allowing me to feel more comfortable and stay functional, even in challenging conditions.
• Strengthening mental resilience: While the physical benefits of cold therapy are undeniable, what might be even more powerful is what it does to your mind. Sitting in freezing water isn’t easy, it’s uncomfortable, intense, and pushes you outside of your comfort zone. But that’s exactly the point. Cold therapy teaches you how to stay calm under stress, focus on your breathing, and push through discomfort. Over time, this mental toughness carries over into other areas of your life, whether it’s managing MS symptoms, staying consistent with workouts, or handling challenges of everyday life. For me, cold therapy is as much about training my mindset as it is about recovery. When I step out of the cold, I feel a sense of accomplishment that reminds me that I’m stronger that I think.

This isn’t just me rambling about “how cool the cold water is”. The science backs it up. Studies have shown that cold therapy can improve circulation, reduce inflammation, and even boost mood by triggering the release of endorphins. For people with MS, these benefits directly target some of the most common symptoms of the disease. I personally noticed, after cold exposure, reduced fatigue, less inflammation, better heat tolerance, and improved focus & mood. Indeed, after cold exposure, I feel energized, as if I’ve hit the reset button on my body and mind. I use it as a weapon to counter MS fatigue. I noticed faster recovery after workouts and experience fewer aches and stiffness. In summer days when MS makes me feel like I’m overheating, cold exposure help bring my body temperature back down and calm my symptoms. And guys, there’s something about the shock of cold that wakes up your brain. For me, I mostly admire the effect of cold on my brain. I feel more alert and focused after every session.  

How I Use Cold Therapy & Tips for Getting Started

Cold, especially cold water may sound intimidating, but it doesn’t have to be. When I first started, I wasn’t diving into ice baths or stepping into cryotherapy chambers. I started small, testing what my body could handle and figuring out what worked best for me. Prior to my start, I discussed my intention of trying cold therapy with my doctor, and you should too! Over time, I’ve developed a routine that balances effectiveness with sustainability, and it’s something anyone can adapt to fit their own lifestyle and comfort level. 

My Routine

• Cold showers (my daily reset): This is where it all started for me in 2018. They’re simple, accessible, and don’t require any special equipment besides your will. Even now, they remain my go-to for a quick recovery boost or when I need to recharge myself during the day…especially during summer. I begin my shower with warm water, letting my body relax and adjust. Then, I gradually turn the water cold until it’s at the coldest setting. The initial shock of cold water can make you panic, but I ‘ve learned to focus on slow, steady breaths. This calms my nervous system and helps me stay in control. I aim to stay under the cold water for at least 1-3 minutes, on tougher days even 30 seconds feels like a win. The result? I step out of the shower feeling refreshed, energized, and mentally sharp. It’s like hitting the reset button on my entire system, which is especially helpful for fighting MS fatigue.
• Ice baths (intense relief for recovery): When my muscles are particularly sore, or I’ve had a tough workout, ice baths are my next-level recovery tool. I personally adore stepping into freezing cold water in a lake (in winter times). With the surrounding nature, the overall feeling is simply awesome. Ice baths are more intense than cold showers but also more effective at reducing inflammation, soothing muscle spasms, and chronic pain. My equation is simple time [min] = degrees Celsius (e.g., if the water has 8°C, I stay there for 8 minutes). This isn’t something I do every day; they’re more of a twice-per-week ritual. For me, this is an incredible mental challenge—the key is to stay calm and remind yourself that the discomfort is temporary.

Tips to start

If the idea of stepping into ice-cold water sounds overwhelming, don’t worry—you’re not alone. Here’s how I recommend getting started with cold exposure:

• Start small: You don’t have to dive straight into ice baths. Begin with cold showers and gradually work your way up. Even 30 seconds of cold water at the end of your shower will make a difference
• Focus on your breath: Cold exposure will shock your body at first, but learning to control your breathing is the key to staying calm. Take deep, steady breaths to signal to your body that it’s safe. Over time, this becomes your second nature.
• Be consistent: Like any other part of your health routine, consistency is where the magic happens. Aim to incorporate cold exposure into your life a few times a week, whether it’s through showers or ice baths.
• Listen to your body: Cold therapy is a tool, not a test of willpower. If you feel lightheaded, or like it’s too much, stop and warm up. The goal is to build resilience, not to push yourself to the point of exhaustion.
• Talk to your doctor: I’ve mentioned this several times throughout the post and I will mention it again here. If you’re living with MS or any other health condition, it’s always a good idea to check with your doctor before starting cold therapy. They can help you understand how it might interact with your symptoms or treatment plan.

The bottom line is that cold therapy is one of the most powerful recovery tools I’ve discovered for managing MS. It helps me reduce inflammation, ease muscle spasms, recovery faster, and build mental resilience. Whether it’s a cold shower to start the day or an ice bath after a tough workout, cold exposure has become a cornerstone of my routine. If you’re new to cold therapy, just remember—you don’t have to go all in right away. Start small, be consistent, and let your body adapt over time. The benefits are worth it—and trust me, you’ll feel stronger, calmer, and more in control with every session.

Final Thoughts

Cold therapy isn’t just a recovery method—it’s a mindset. When you willingly step into freezing water or expose yourself to extreme cold, you’re choosing to face discomfort head-on. You’re teaching yourself that you’re stronger than the momentary sting of the cold and that you can endure and overcome things that might initially feel impossible. For me, cold therapy has become more than just a way to ease MS symptoms. It’s a daily reminder that resilience is built through challenges. Whether I’m battling fatigue, dealing with the unpredictability of MS, or pushing through a tough workout, cold therapy has shown me that discomfort is temporary, but the strength you gain from facing it lasts forever.

And indeed, it’s not just about physical recovery. Cold therapy helps me mentally reset, regain focus, and cultivate the grit I need to navigate life with MS. On the hard days, when symptoms flare or fatigue feels overwhelming, those cold moments remind me that I can endure, adapt, and keep pushing forward. It’s a tool that empowers me—not just as someone living with MS but as a father, a partner, and a person determined to live life on my terms.

If you’re hesitant about trying cold therapy, I get it—it’s not easy at first. But I promise, the rewards are worth it. Start small, stay consistent, and embrace the process. You’ll be surprised at how much stronger you feel—not just physically, but mentally. As Muhammad Ali once said, “Don’t count the days; make the days count.” Cold therapy is one of the ways I make my days count. It reminds me that even in the face of challenges, there’s always a way to grow, adapt, and become stronger.

So, take the plunge—literally. Embrace the cold, embrace the discomfort, and see what it can do for your body, your mind, and your life.