Cold-Water Immersion for Athletic Recovery: One Size Does Not Fit All

Abstract

The use of cold-water immersion (CWI) for postexercise recovery has become increasingly prevalent in recent years, but there is a dearth of strong scientific evidence to support the optimization of protocols for performance benefits. While the increase in practice and popularity of CWI has led to multiple studies and reviews in the area of water immersion, the research has predominantly focused on performance outcomes associated with postexercise CWI. Studies to date have generally shown positive results with enhanced recovery of performance. However, there are a small number of studies that have shown CWI to have either no effect or a detrimental effect on the recovery of performance. The rationale for such contradictory responses has received little attention but may be related to nuances associated with individuals that may need to be accounted for in optimizing prescription of protocols. To recommend optimal protocols to enhance athletic recovery, research must provide a greater understanding of the physiology underpinning performance change and the factors that may contribute to the varied responses currently observed. This review focuses specifically on why some of the current literature may show variability and disparity in the effectiveness of CWI for recovery of athletic performance by examining the body temperature and cardiovascular responses underpinning CWI and how they are related to performance benefits. This review also examines how individual characteristics (such as physique traits), differences in water-immersion protocol (depth, duration, temperature), and exercise type (endurance vs maximal) interact with these mechanisms.

Males benefit more from cold water immersion during repeated handgrip contractions than females despite similar oxygen kinetics

“…In sports practice, cold water immersion (CWI) following activity is often promoted in order to maintain repeat performance in hot environments, reduce muscle soreness, and/or aid recovery from secondary muscle damage [16,25]. In a recent review, it was proposed that the dominant mechanism by which CWI facilitates short-term recovery is (1) via ameliorating hyperthermia, which is associated with central nervous system-mediated fatigue;…”

Postexercise cooling impairs muscle protein synthesis rates in recreational athletes

“…A recent meta-analysis reported that the proposed beneficial effects of CWI on postexercise recovery seem to be based more upon subjective rather than objective (blood) markers (Hohenauer et al 2015). Therefore, beneficial effects of CWI on postexercise recovery appear to be context specific and several factors, such as body composition, sex and training status, should also be taken into account (Myrer et al 2001;Hohenauer et al 2015;Stephens et al 2016;Stephens et al 2018).…”

Compression Garments and Recovery from Exercise: A Meta-Analysis

“…For example, whereas cycling performance is limited by metabolite accumulation and substrate depletion [11], it is also subject to relatively low levels of muscle damage, in comparison to load bearing exercise [12]. Such specificity may in part explain the conflicting evidence surrounding many emerging recovery interventions, as the damage incurred by different activities will require distinct physiological processes for regeneration [13]. Proper consideration of both exercise modality and subsequent performance outcome is therefore integral to the efficacy of any recovery strategy [10,13].…”

“…Such specificity may in part explain the conflicting evidence surrounding many emerging recovery interventions, as the damage incurred by different activities will require distinct physiological processes for regeneration [13]. Proper consideration of both exercise modality and subsequent performance outcome is therefore integral to the efficacy of any recovery strategy [10,13].…”