Cold Water Immersion and Recovery

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.

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