Cold Water Immersion and Recovery
We’re getting more and more questions about the use of cold-water immersion right after training, and researchers from Russia and China are giving us a partial answer.
In a meta-analysis where the water temperatures were between 5˚ C – 15˚ C, researchers measured subjective and objective indicators:
- Subjects reported a decrease in muscle soreness and decreased perceived exertion right after the immersion.
- Creatine Kinase, which is an indicator of muscle damage, was lower 24 hours after the immersion.
- Lactate concentration was also lower 24 and 48 hours after the immersion.
- The inflammation indicators measured didn’t change with the practice of the cold-water immersion.
Even though this information is useful, more research is needed to assess the effects of the cold water immersion on strength and hypertrophy gains.
Link:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9896520/
Reference:
Front Physiol. 2023 Jan 20;14:1006512. doi: 10.3389/fphys.2023.1006512.