Recovery
B · Reasonable confidenceWhat cold water immersion does for recovery of sports performance
Subject: The effect of cold water immersion on the recovery of physical performance revisited: A systematic review with meta-analysis
What this means
After cold water immersion, endurance performance had recovered better at 1 hour, while sprinting and jumping were briefly worse. At 24 hours, strength and jump performance had recovered better.
Choo HC, Lee M, Yeo V, Poon W, Ihsan M · 2022 · Journal of Sports Sciences
What does this rating mean?
A solid systematic review with caveats, or consistent indications with a limited scope.
Findings
Cold-water immersion had trivial effects on physical-performance recovery, with no consistent benefit for strength, power or sprint recovery. It may reduce muscle soreness but does not accelerate functional recovery, challenging the widespread use of CWI.
Who this applies to
68 studies; physically active participants
Size of the research
Sixty-eight studies; the total number of participants is not reported in the abstract.
What to keep in mind
The effect depended on the preceding exercise and the temperature. After exercise in the heat, endurance recovered better; in temperate conditions this was not clear.
Practical conclusion for REZA
Further tempers the widespread use of cold-water immersion: the effect on functional recovery is trivial, though it may somewhat reduce muscle soreness.
View method and source
Methodology
Meta-analysis
Intervention
CWI vs control after strenuous exercise
Outcome measures
Physical performance recovery (strength, power, sprint)
Limitations
Large heterogeneity; varying CWI protocols; publication bias possible.
Original source
DOI: 10.1080/02640414.2023.2178872 · PMID: 36862831
View on PubMed →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
Next study →Effects of Cold-Water Immersion Compared with Other Recovery Modalities on Athletic Performance Following Acute Strenuous Exercise in Physically Active Participants: A Systematic Review, Meta-Analysis, and Meta-Regression
This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.