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.





Front Physiol. 2023 Jan 20;14:1006512. doi: 10.3389/fphys.2023.1006512.

Scroll to Top