Episode 27 - Cold Plunges

November 12, 2025

Cold plunges, hip replacement recovery, and staying active after surgery—what really works to reduce aches, pain, and inflammation

Cold Plunges After Hip Replacement: Reducing Pain, Inflammation, and Muscle Soreness

Cold Plunge Therapy for Hip Replacement Recovery, Joint Pain, and Staying Active

Hip replacement recovery, joint pain relief, and reducing aches and inflammation after surgery are common concerns for people living with a new hip—or even years after a hip replacement.

In this episode of The Hip Replacement Podcast, host Chris Bystriansky, a double hip replacement patient more than a decade post-surgery, breaks down one powerful recovery tool that has helped him stay active, mobile, and pain-reduced: cold plunges.

If you’re dealing with hip replacement aches and pains, lingering soreness, stiffness, inflammation, or fatigue, this episode explores whether cold plunge therapy can support long-term hip replacement recovery and an active lifestyle.

Chris explains what a cold plunge is, how it works, and why cold exposure has become increasingly popular for joint recovery, muscle soreness, inflammation reduction, and overall physical resilience.

Rather than hype or theory, this episode focuses on real-world experience. Chris shares how consistent cold plunge use has helped reduce muscle soreness, improve energy, sharpen focus, elevate mood, and support recovery after walking, cycling, golf, and other low-impact activities that are common for hip replacement patients. He also explains how cold plunges may help reinforce mental toughness and recovery confidence—an often overlooked part of life after hip replacement surgery.

You’ll learn:

What a cold plunge actually is and how cold plunge therapy works
Potential benefits for hip replacement recovery, joint pain, and muscle soreness
How cold exposure may reduce inflammation and speed recovery
How to safely try cold plunges at home, in a hotel, or with simple DIY options
Why consistent, low-impact recovery habits matter more than extreme workouts

This episode is especially helpful if you’re searching for:
hip replacement recovery tips, cold plunge benefits, reducing inflammation after surgery, joint pain relief, muscle soreness recovery, or staying active after a hip replacement.

Whether you’re early in recovery or many years post-surgery, this conversation encourages you to explore smart, sustainable tools that support long-term movement, energy, and confidence.

Cold plunges aren’t required—but for many people, they can be a valuable part of a bigger recovery and wellness strategy.

New hips. New you. Let’s go.

Thanks for joining THE HIP REPLACEMENT PODCAST.

-Chris

LINKS & RESOURCES

Download my Top 12 Tips for Hip Replacement Patients here

Get my book, NEW STEEL here - available in hardcover, paperback, eBook and audio versions

For more information, or to send a question or comment, visit The Hip Replacement Podcast website

My Cold Plunge is the Long Pod and Pro Chiller from The Pod Company.

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Episode Transcript

Episode 27 – Cold Plunges For Recovery - Transcript

Welcome to The Hip Replacement Podcast, where recovery meets motivation and healing leads to a whole new lifestyle.

I’m Chris Bystriansky, your host. I’m an author, athlete, and double hip replacement patient. I’ve been through the surgeries, the setbacks, and the comebacks, and I’m here to help you do the same.

Each week, I’ll bring you tips, tools, expert advice, and inspiring stories to help you take back your life one step at a time. Thanks for joining The Hip Replacement Podcast. New hips, new you. Let’s go.
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Welcome back to The Hip Replacement Podcast. I’m Chris Bystriansky, your host. I’ve had both of my hips replaced, one more than 12 years ago and the other more than 10 years ago.

I’m here to share my experiences with you because in that time I’ve learned a lot, and I don’t want you to have to relearn or recreate the wheel. I want to make this easier for you than it was for me, because a lot of this information wasn’t around when I had my hip replacements done.

Before we get into the main topic, I want to share a few things. I do a lot of active things and I feel pretty good. I have some aches and pains, and I’ve talked about them in other episodes, but if it weren’t for the little things I do every day, I wouldn’t be able to do the bigger things.

I have a couple of little kids. I chase them around. I coach their golf team. I coach their volleyball teams. I do whatever I can with them. Without the structure I have in place—without my quick, easy daily regimen—I wouldn’t be able to do those things with my family or enjoy life the way I do.

Let me give you an example.

Right now, it’s about lunchtime here in Florida. In the last 16 hours, these are the things I’ve done, and they are things almost anyone can do.

Last night before bed, before showering, I did about 15 to 20 minutes of stretching. None of these stretches are specific physical therapy for my hip. They’re full-body stretches. Some affect my core, legs, or back, and all of those muscles run through the hip anyway. By stretching my body, I’m inadvertently helping my hips.

I usually stretch at night before bed. I don’t do the same stretches every time. I just do what feels right. If you’re not familiar with stretching, go online and find basic stretches. Anything helps.

Early this morning, I did basic calisthenics—things like toe touches, bending, side stretches. Nothing intense. No jumping. About 20 minutes. Just enough to elevate my heart rate a little.

Later this morning, I went for a 20-minute walk. Not fast. Not slow. Just brisk. About a mile and a third.

That’s it.

In the last 16 hours, I stretched, did basic calisthenics, and went for a walk. I do this almost every day. Sometimes I substitute a bike ride or a swim. Low impact. Just moving the body.

I wouldn’t be able to do all the other fun things in my life relatively pain-free if I didn’t do these simple things consistently.

Be active. It doesn’t have to be extreme. Move your joints. Move your muscles. Do it daily.
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Now to the main topic: cold plunges.About six months ago, I bought a cold plunge for my backyard. I’d used them in hotels and clubs in the past, and I loved them. Living in Florida, I decided I wanted one I could use anytime.

I use it about five times a week.
If you haven’t heard of a cold plunge, it’s exactly what it sounds like: a tub of cold water that you get into. Think of a bathtub, but cold instead of warm.

My first experience was years ago as an athlete, using ice tubs. My first real cold plunge setup was in Scotland about 15 years ago at a hotel spa. After walking 18 holes of golf, the cold plunge felt amazing.

Most cold plunges are about 40–50°F (around 10°C or colder). Water that cold feels much colder than air at the same temperature.

Some people go in up to their knees, some to their waist, some to their neck. I prefer up to my neck.

Here’s what the research says about cold plunges:
• Reduced inflammation
• Reduced muscle damage
• Reduced soreness
• Increased energy
• Hormone changes
• Increased blood flow
• Immune system activation

Those all sound great, especially if you’re recovering from hip replacement surgery or dealing with sore muscles.

Now here’s what I experience.
I have less muscle soreness in my legs, quads, and IT bands. I feel less inflamed overall. I have more energy when I get out. My mood improves. My focus improves.
It also reinforces mental toughness. Getting into cold water isn’t easy. Your heart rate increases. Your breathing speeds up. Learning to calm that down carries over into everyday life.

If I can do something difficult like this, I feel more capable of handling other difficult things.
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How do you do it?

You can find cold plunges in hotels, buy one, or use your bathtub with cold water and ice. The one I bought cost about $1,000 and can be purchased using FSA or HSA funds in the U.S.

Start slow. Don’t make it extremely cold. Don’t submerge fully at first. Going chest-deep is where the heavy breathing starts, and that takes practice.
After about two minutes, I stop noticing the temperature. I usually stay in for 5 to 10 minutes.

Focus on your breathing. Find a peaceful place mentally. I’ve learned that distractions make it harder. One time my wife started talking to me while I was in the plunge, and it pulled me out of my calm state. I had to ask for a few quiet minutes.
The point is: focus. Calm yourself. Know you’re doing something good for your body.

Cold plunges are just another tool to help you stay active and take care of your hips.
If you get the chance, try one. A hotel. A friend’s. A tub at home. You may find it helps your energy, soreness, and ability to stay active.

I’ll leave a link in the show notes to the one I use.

Thanks so much for tuning in to The Hip Replacement Podcast, and until next time, I wish you the best recovery possible.

Take care.

Episode 27 - Cold Plunges

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