21st May 2023
Cold water immersion (e.g. ice baths) has been shown as an effective method for improving post-exercise recovery by reducing muscle soreness, inflammation, muscle damage and perceptions of fatigue. The theory is that better short term recovery allows for better quality of subsequent training sessions and thus an overall long term improvement in strength and endurance.
However some caution is advised. Longer-term research studies are finding that post-training cold water immersion can stall physiological adaptations to strength training, including aspects of maximal strength, power and hypertrophy. My advice based on the current body of evidence is to use cold water immersion if you like it, but if your goals are strength or hypertrophy, perhaps get it in before training or delay it for a few hours after.
Peterson & Fyfe, (2021). Post-exercise Cold Water Immersion Effects on Physiological Adaptations to Resistance Training and the Underlying Mechanisms in Skeletal Muscle: A Narrative Review. Front. Sports Act. Living, 08 April 2021. Sec. Elite Sports and Performance Enhancement, Volume 3 – 2021 |
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