Cold water immersion for recovery from exercise: a meta-analysis
Bleakley C, et al.
Evidence is still building up
Summary
A meta-analysis of RCTs examining the effects of cold water immersion (CWI) after exercise on muscle soreness, fatigue, and performance recovery. Significant subjective reductions in fatigue and DOMS were found, but objective strength and performance recovery effects were limited and dependent on temperature and duration protocols.
Key findings
- 1
CWI at 10–15°C for 10–15 min significantly reduces subjective DOMS
- 2
Self-reported fatigue scores improve and next-day subjective condition is better
- 3
Objective strength and power recovery benefits are small and protocol-dependent
- 4
Slight advantage in next-day performance recovery (ability to produce high output again)
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