Recovery
B · Reasonable confidenceCold-water immersion versus other recovery methods after hard exercise
Subject: 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
What this means
After hard exercise, muscle soreness decreased more after cold-water immersion than after other recovery methods. For muscular power and flexibility, results were similar.
Moore E, Fuller JT, Bellenger CR, Saunders S, Halson SL, Broatch JR, Buckley JD · 2023 · Sports Medicine
What does this rating mean?
A solid systematic review with caveats, or consistent indications with a limited scope.
Findings
Cold-water immersion was not consistently superior to other recovery modalities; active recovery and massage showed comparable or superior effects for some outcomes. No single recovery modality was universally best, and recovery strategy should be individualized.
Who this applies to
Athletes and physically active people after a single bout of strenuous exercise.
Size of the research
Twenty-eight studies analysed together; the number of participants is not reported in the abstract.
What to keep in mind
Cold-air cryotherapy scored better for muscular strength and for muscular power 1 hour after exercise. Water temperature and immersion duration rarely made a difference.
Practical conclusion for REZA
No single recovery method is universally best; REZA tailors the choice between cold-water immersion, active recovery, massage, compression or contrast baths to the individual client.
View method and source
Methodology
Meta-analysis
Population
Physically active participants; studies comparing CWI vs other recovery methods
Intervention
CWI vs active recovery, massage, compression, contrast water therapy
Outcome measures
Athletic performance recovery, perceived recovery, muscle damage markers
Limitations
Heterogeneity; varying protocols; limited head-to-head comparisons.
Original source
DOI: 10.1007/s40279-022-01800-1 · PMID: 36527593
View on PubMed →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.