Cold plunge risks and who should avoid it

Because “cool trend” shouldn’t mean “cold emergency.”

Let’s get real: cold plunges are having a moment. Everyone from elite athletes to wellness influencers are jumping into ice tubs, chasing faster recovery, mental clarity, and a dopamine high.

But just because it looks badass on your feed doesn’t mean it’s right for everyone.

At YFS (Your Form Sux), we’re all for smart recovery — but not at the expense of safety. So before you hop in a tub of ice and hope for the best, here’s what you need to know about the risks of cold plunge therapy — and who probably shouldn’t be doing it.

Cold Plunge Risks You Shouldn’t Ignore

1. Sudden Drop in Blood Pressure or Heart Rate

Cold water triggers the “diving reflex” — your body’s natural response to sudden immersion in cold. That can cause your heart rate to drop and your blood vessels to constrict, leading to:

• Dizziness or lightheadedness
• Fainting
• Risk of arrhythmias in vulnerable individuals

Not a good look mid-plunge.

2. Cold Shock Response

The first 10 seconds are brutal — your body can freak out, causing gasping, hyperventilation, and even panic.

If you’re not prepared (mentally or physically), this can be dangerous, especially if you’re unsupervised or in deep water.

3. Hypothermia Risk

Staying in too long — especially below 10°C (50°F) — increases risk of core temperature dropping below safe levels. It’s rare in short sessions, but it happens when people try to “tough it out” without understanding their limits.

4. Nerve Sensitivity or Exacerbated Pain

If you’re dealing with nerve issues (like sciatica, carpal tunnel, or peripheral neuropathy), cold exposure can aggravate symptoms, not relieve them.

5. False Sense of Readiness

Feeling great after a plunge? That’s adrenaline. It doesn’t mean you’re ready to max out in the gym. Don’t confuse cold numbness with being “recovered.” That’s how people re-injure themselves fast.

Who Should Avoid Cold Plunge Therapy (or Talk to a Pro First)

People with:

• Heart conditions or history of arrhythmias
• High or low blood pressure that isn’t well-controlled
• Asthma (cold shock can trigger symptoms)
• Circulatory disorders (like Raynaud’s)
• Diabetes with nerve involvement
• Pregnancy (always check with your doc)

Also, kids, elderly individuals, and people with low body fat or poor cold tolerance should approach with caution.

So, Should You Skip It?

Not necessarily. Cold plunges can be safe and beneficial when done right, for the right person.

But if you’re:

• Managing an injury
• New to cold exposure
• Not working with a rehab pro or clinician
• Just doing it because someone on TikTok said it “boosts testosterone”

Then pump the brakes.

How to Do It Safely (If You’re Cleared)

• Start at higher temps (around 15°C / 59°F)
• Limit sessions to 1–3 minutes max at first
• Always focus on slow, controlled breathing
• Don’t plunge alone — especially if you’re new
• Warm up after — not before
• Use it as a recovery tool, not a replacement for actual rehab

TL;DR: Cold Plunges Are Cool — But Not for Everyone

They’re not harmless. They’re not magic. And they’re definitely not a substitute for fixing your movement, mobility, or strength.

At YFS, we’ll help you build a recovery plan that doesn’t rely on shock-and-freeze trends — just results that actually last.