A Scientific Overview of Cold Therapy Techniques for Recovery

Cold exposure techniques have been demonstrated to enhance recovery in many Scientific studies. This is mainly through the process of vasoconstriction which reduces blood flow to the muscles post exercise reducing the inflammatory process which occurs after a workout. Here’s a comprehensive breakdown of recent reports and findings on cold therapy and recovery:

1. Study – Partial-body cryotherapy (−135°C) and cold-water immersion (10°C) after muscle damage in females.

Objective:

The goal of this study is to see how cold-water immersion therapy and partial-body cryotherapy affect physiological and recovery variables after exercise-induced muscle injury.

Theory:

Using the vasoconstrictive impact of cold water to reduce metabolism and inflammation.

Findings:

Cold water immersion and partial-body cryotherapy are both effective treatments for delayed onset muscular soreness (DOMS).

Both cold water immersion therapy and partial-body cryotherapy cause physiological changes such as lowering metabolic activity that shorten recovery time; however, cold water immersion therapy was found to be more effective at shortening recovery time.

2. Study – A Systematic Review of the Effects of Cold-Water Immersion Therapy and Contrast Water Therapy on Post-Exercise Recovery:

Objective:

The goal of this study is to see how cold-water immersion (CWI) and contrast water therapy (CWT) affect athletic performance recovery after high-intensity exercise.

Findings:

When compared to contrast water therapy, CWI dampens the rise in creatine kinase and minimises reported muscular discomfort.

The most effective immersion temperatures are 9.2-12°C for periods of 14-18 minutes.

3. Study – Recovery from Exercise-Induced Muscle Damage: Cold-Water Immersion Versus Whole-Body Cryotherapy

Objective: To compare the effects of cold-water immersion and whole-body cryotherapy on recovery kinetics after exercise-induced muscle damage.

Findings: CWI was more effective than WBC in accelerating recovery kinetics for countermovement-jump performance at 72 h postexercise. CWI also demonstrated lower soreness and higher perceived recovery levels across 24–48 h postexercise.

4. Study – Use of Performance Markers in Elite Footballers:

Objective:

The purpose of this study was to examine the effects of cold-water immersion (CWI) or passive recovery (PR) on performance parameters in top male footballers after fatiguing activity.

Theory: 

Cold water reduces inflammation which reduces delayed onset muscular soreness (DOMS).

Findings:

Cold water immersion speeds up the regeneration of hamstring strength following intensive training.

Cold water immersion improved overall well-being, sleep, weariness, stress, and muscle soreness.

Cold water immersion improved eccentric hamstring strength recovery and faster return to baseline.

Conclusion:

These studies demonstrate strong scientific evidence for the use of cold exposure techniques to speed up recovery. Additionally, they highlight a protocol of temperatures between 9-12 °C for periods of 14-18 minutes is most optimal for reducing muscle soreness post exercise.

Reference: 

• Hohenauer, E., Costello, J. T., Deliens, T., Clarys, P., Stoop, R., & Clijsen, R. (2020). Partial-body cryotherapy (-135°C) and cold-water immersion (10°C) after muscle damage in females. Scandinavian journal of medicine & science in sports, 30(3), 485–495. https://doi.org/10.1111/sms.13593
• Graham, A. (2017). Literature Review: The Effects of Cold Water Immersion and Contrast Water Therapy on Performance Recovery Following High-Intensity Exercise: A Systematic Review And Meta Analysis. JASC, volume 25 (issue 2). https://strengthandconditioning.org/jasc-25-2
• Abaïdia, A. E., Lamblin, J., Delecroix, B., Leduc, C., McCall, A., Nédélec, M., Dawson, B., Baquet, G., & Dupont, G. (2017). Recovery From Exercise-Induced Muscle Damage: Cold-Water Immersion Versus Whole-Body Cryotherapy. International journal of sports physiology and performance, 12(3), 402–409. https://doi.org/10.1123/ijspp.2016-0186
• Alexander, J., Carling, C., & Rhodes, D. (2022). Utilisation of performance markers to establish the effectiveness of cold-water immersion as a recovery modality in elite football. Biology of sport, 39(1), 19–29. https://doi.org/10.5114/biolsport.2021.103570