The Impact Of Cold Water Immersion Therapy On Recovery
Key Takeaways:
Cold Water Immersion (CWI) is utilized to accelerate recovery through altering physiological and biochemical mechanisms in the body
Utilizing CWI is slightly more beneficial compared to passive recovery for neuromuscular recovery, muscle soreness and power @ 24 hours post-exercise, acute pain reduction, and perceived recovery @ 24 hours post-exercise
Current Protocol: 5-15 Degrees C (41-59 Deg F), <16 minutes; continuous or intermittent application
Post-exercise recovery and the demands related to sport and athletic performance is complex and multi-faceted, however aims at relieving pain, reducing musculoskeletal inflammation and muscle soreness, neuromuscular and metabolic fatigue. Overall failure to properly recover causes detrimental outcomes related to increased fatigue, reduction in performance and reduction in threshold related to musculoskeletal injury.
A common recovery strategy that is often utilized to adequately balance training and recovery to promote faster recovery and optimize return to pre-exercise or baseline condition is Cold Water Immersion (CWI) therapy. CWI is a common tactic that is low-cost, easy to apply, and beneficial beyond passive recovery techniques to prevent undesirable outcomes following exercise and/or athletic performance.
What Is CWI & How Does It Work?
Cold Water Therapy is a type of hydrotherapy that involves immersing the body in cold water via ice bath, cold shower, outdoor swim for health promotion and treat varying health related conditions. CWI main mechanism of action and positive outcomes are related to alteration in tissue and body temperature causing increased vasoconstriction of blood vessels. The reduction in blood flow, post-exercise fluid retention and metabolic activity acceleration is thought to reduce muscle damage, inflammation, muscle spasm and pain. Additionally, individual’s will perceive changes in physical function creating improved psychological and mood related outcomes.
What Are The Benefits Of CWI?
Positively influences muscle power performance
Reduced muscular soreness/pain
Reduced serum creatine kinase levels, indicative of reduced degeneration of muscle tissue in the blood
Improved perceived recovery compared to passive recovery
Low temperature and short duration CWI had the greatest effects on reduced muscle breakdown following high intensity exercise
Increased brown fat production, assisting with regulating weight and burning fat
Risk Associated With CWI?
Cardiac related concerns: Sudden increase in heart rate, blood pressure and arrhythmia’s can cause a heart attack
Sensory/Diabetic concerns: Can cause hypothermia and tissue damage via frostbite if an individual already lacks blood flow and sensory protection mechanisms
Pulmonary concerns: Immersion in cold water can cause sudden gasping and alterations in respiratory pattern, increasing risk of swallowing water and fluid accumulation in the lungs
May limit muscular hypertrophy (growth) adaptation
Best Protocol For Maximum Results?
Temperature: 5-15 Degrees Celsius (41-59 Deg Fahrenheit)
Time: <16 Minutes; No Increase in Effectiveness After 15 Minutes
Mode: Continuous or Intermittent; 1x 10 Minute Session or Multiple Sessions of 2-3 Minutes
References
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Higgins TR, Greene DA, Baker MK. Effects of Cold Water Immersion and Contrast Water Therapy for Recovery From Team Sport: A Systematic Review and Meta-analysis. J Strength Cond Res. 2017 May;31(5):1443-1460. doi: 10.1519/JSC.0000000000001559. PMID: 27398915.
Hohenauer E, Taeymans J, Baeyens JP, Clarys P, Clijsen R. The Effect of Post-Exercise Cryotherapy on Recovery Characteristics: A Systematic Review and Meta-Analysis. PLoS One. 2015;10(9):e0139028. Published 2015 Sep 28. doi:10.1371/journal.pone.0139028
Machado AF, Ferreira PH, Micheletti JK, et al. Can Water Temperature and Immersion Time Influence the Effect of Cold Water Immersion on Muscle Soreness? A Systematic Review and Meta-Analysis. Sports Med. 2016;46(4):503-514. doi:10.1007/s40279-015-0431-7
Moore E, Fuller JT, Buckley JD, et al. Impact of Cold-Water Immersion Compared with Passive Recovery Following a Single Bout of Strenuous Exercise on Athletic Performance in Physically Active Participants: A Systematic Review with Meta-analysis and Meta-regression. Sports Med. 2022;52(7):1667-1688. doi:10.1007/s40279-022-01644-9
Wang Y, Li S, Zhang Y, Chen Y, Yan F, Han L, Ma Y. Heat and cold therapy reduce pain in patients with delayed onset muscle soreness: A systematic review and meta-analysis of 32 randomized controlled trials. Phys Ther Sport. 2021 Mar;48:177-187. doi: 10.1016/j.ptsp.2021.01.004. Epub 2021 Jan 14. PMID: 33493991.
