Dipping yourself into a tub full of frigid water may be the last thing you want to do after a chilly run or ride, but an ice bath is a proven method of preventing injury. In fact, one new study says cold therapy can reduce soreness by up to 20 percent when compared with passive post-exercise rest. Just can’t do the dip? Have hope: The cryosauna may be coming soon to a spa or PT office near you. Currently used by elite athletes like distance runner Dathan Ritzenhein, this is a chamber that works to reduce the skin’s surface temperature to 30°F in just seconds, which then sends a message to the brain to increase blood and oxygen flow to your core. When you step back into normal temperatures, blood vessels expand, resulting in an instant energy boost, skin rejuvenation and quick muscle recovery—without the pain of an ice bath.