hese findings highlight the complex relationship between acute physiological responses and long-term recovery outcomes in women
These findings suggest recovery modalities may need to be personalized, and the effects observed in male athletes might not directly apply to females.
Neither CWI nor HWI improved subjective or objective recovery characteristics compared to passive CON
Neither cold nor hot water immersion improved subjective or objective recovery markers over 72 hours in recreationally active women.
, CWI applied after a standardised drop-jump exercise protocol significantly reduces SmO2 and Tskin
CWI reduces muscle oxygenation saturation and skin temperature, while HWI increases core and skin temperatures after exercise.
While we did not observe appreciable differences in CK levels and muscle swelling between the CWI and HWI group or CON, HWI resulted in significantly greater muscle swelling at 24 h and increased CK levels at 24 h and 72 h compared to CON.
Variability in CK and swelling responses highlight individual differences and suggest these markers alone cannot fully explain recovery.
Further research in this area is needed, incorporating different water immersion protocols in functional and athletic exercises within a female population.
The study’s female participants may have unique responses compared to previously studied male cohorts, emphasizing the need for more sex-specific research.
Psychological, social, and contextual factors have been shown to play a major role in functional recovery [65], suggesting that neither CWI nor HWI can be recommended as a recovery modality without considering individual preferences
Psychological factors such as belief and expectations might influence perceived recovery benefits of CWI more than physiological effects.
HWI,
HWI maintained higher core and skin temperatures, consistent with heat effects, but did not improve recovery outcomes significantly.
SmO2
The unexpected initial increase in SmO2 during CWI might result from cold-induced vasodilation, a protective response to cold exposure.
Despite distinct acute physiological responses to CWI and HWI, neither intervention improved subjective or objective recovery outcomes during a 72 h follow-up period.
Although CWI and HWI cause distinct acute physiological effects (like changes in muscle oxygenation and temperatures), these did not translate into better recovery outcomes over 72 hours.
Concentration of serum CK
Blood marker of muscle membrane damage.
Muscle swelling
Ultrasound measurement of quadriceps muscle thickness.
Muscle strength
Max voluntary isometric contraction of knee extensors.
Muscle soreness
Visual analog scale during isometric squat.
Skin temperature.
Infrared thermal imaging on thigh area.
Core temperature
Assessed with ingestible telemetry capsule, continuous monitoring.
muscle oxygen saturation (SmO2)
Measured by NIRS on quadriceps, indicating local oxygen availability.
Two hours after the first CWI or HWI, a second set of immersions of identical duration (10 min) and water temperature (10°C or 40°C) was performed
Two sessions, immediate and after 2 hours.
CON received no treatment and recovered for 10 minutes in a supine position in a room with an ambient temperature of 21 ± 2°C and a relative humidity of 40 ± 5%.
Passive rest supine at room temperature.
HWI
Immersion at 40°C for 10 minutes.
CWI
Immersion at 10°C for 10 minutes.
The participants were verbally encouraged, and the correct execution of the protocol was visually monitored
What was monitored
5 x 20 drop-jumps from a 0.6 m box
exercise
Immediately after exercise and two hours later, participants underwent their assigned recovery interventions. All physiological parameters were measured at baseline (BL), directly following exercise (postEx), and 1 min (postInt), 10 min, 20 min, and 30 min after the first recovery intervention
Screening and familiarization, baseline measures, exercise protocol, two immersion sessions (immediate and 2 hours post-exercise), followed by recovery assessments over 72 hours.
Participants were excluded if they were smokers, pregnant, had acute injuries or pain, had injuries in the trunk area or lower extremities within less than one year, or were taking medication
Who was excluded
A total of n = 30 recreationally active volunteers were included. Women aged between 18 and 35 years old with no previous surgery on the musculoskeletal system of the trunk and lower limbs were eligible for the study
participants
block randomisation
Block randomization with equal groups (CWI, HWI, CON).
To our knowledge, existing studies have only been conducted on male subjects. Female participants are significantly underrepresented in sports and exercise medicine research, including studies related to CWI and HWI
Female-specific responses are understudied despite potential hormonal and body composition influences.
Therefore, this study aimed to compare the physiological responses and effects of post-exercise CWI and HWI on subjective and objective recovery characteristics in a female population. We hypothesised that CWI could have a more significant impact on the physiological response and, therefore, would be a more effective method than HWI for enhancing subjective recovery (DOMS) and objective recovery, measured as MVIC recovery.
hypothesis
cold water immersion (CWI) decreases superficial and subcutaneous tissue temperature, inducing local vasoconstriction in the immersed body parts.
Overview of water immersion methods (cold and hot), physiological effects (vasoconstriction vs vasodilation, metabolism changes).
Several studies have investigated the influence of post-exercise CWI on acute physiological changes or recovery (24–72 h) [11–14]. Its effectiveness appears to depend strongly on the type of the previous exercise performed
CWI often effective, HWI results mixed and under-researched; no prior direct comparisons in women.
(EIMD)
Explains exercise-induced muscle damage, variability in response, and typical markers (strength loss, soreness, creatine kinase, swelling).
No significant differences in recovery markers were observed between CWI and HWI groups, although HWI led to slightly higher creatine kinase levels (24 h and 72 h) and greater muscle swelling (24 h) compared to CON
conclusion
This study compared the effects of cold water immersion (CWI) and hot water immersion (HWI) on muscle recovery following a muscle-damaging exercise protocol in women
The study focus
Thirty healthy women (23.3 ± 2.9 years) were randomly assigned to either the CWI, HWI, or control (CON) groups.
participants
cold water immersion affects
Supports the use of cold water immersion for accelerating recovery after intense physical activity.
Based on research, cold water immersion affects creatine kinase and interleukin-6 levels.
CWI significantly influences key biomarkers (CK and IL-6) and functional recovery (vertical jump performance) in female soccer players.
In this study, a comparative analysis was carried out between the two groups in orderto determine which intervention is more effective between cold water immersion (CWI) andstandard temperature water immersion. Specifically, the levels of creatine kinase (CK) andinterleukin-6 (IL-6) were found to be significantly different between the control group and theCWI group, as indicated by the findings
The study’s findings align with previous research demonstrating CWI’s efficacy in reducing CK and IL-6 levels and improving vertical jump recovery.
Various methods have been suggested for athlete recovery
CWI’s benefits are supported by previous studies showing reduced muscle soreness and improved performance metrics [26-28].
both psychological and physiological recovery are essentia
Recovery interventions such as CWI can improve both physiological and psychological aspects of post-exercise recovery.
Result of IL-6 following a one-off soccer match for thermoneutral waterimmersionand cold water immersion groups
IL-6 levels increase significantly 24h post-match in both groups, but the rise is attenuated and recovery faster in the CWI group.
The interleukin-6 (IL-6) examination procedure begins with explaining the purposeof the test and obtaining consent from the patient
IL-6 is a pro-inflammatory cytokine, elevated levels reflect systemic inflammation post-exercise.
Result of CK following a one-off soccer match for thermoneutral waterimmersionand cold water immersion groups
Both groups experience elevated CK post-match, reflecting muscle damage from intense activity.
CK results
The blood sampling and analysis protocol follows standard clinical methods to ensure accuracy.
The creatine kinase (CK) examination procedure begins with explaining the purposeof the examination to the patient and ensuring consent, followed by the preparation of toolssuch as sterile syringes, blood collection tubes, and medical gloves
CK is a biomarker of muscle damage; increased levels indicate muscle membrane disruption.
After 48 hours,
CWI group exhibits faster recovery at 24h and 48h post-match compared to TWI, suggesting better muscle function restoration.
no significant difference
Both groups show a decrease in jump height immediately post-match, indicating fatigue.
Vertical jump is a test commonly used in sports and physical therapy to meas-ure lower body strength and explosive power [20]To perform this test, first, standwith your feet shoulder-width apart and your arms relaxed at your sides
Proper technique and consistent testing conditions are critical for reliable measurements.
approval from the Medical/Health ResearchBioethics Commission,
Approved by university bioethics commission, ensuring study integrity.
Repeated Measures ANOVA
Use of normality tests and repeated measures ANOVA supports robust analysis.
ELISA assay to quantify CKand IL-6 concentrations
IL-6, CK via ELISA at multiple time points; vertical jump performance test.
In group intervention, participants will undergo cold water immersion (CWI)at 10°C for 15 minutes post-soccer match
CWI at 10°C vs TWI at 26°C for 15 minutes post-match.
Untreated fatigue also has anegative impact on the mental endurance of athletes, causing them to easily feel frus-trated.
emphasizes integrated recovery (rest, nutrition, mental care)
creatine kinase (CK)
muscle damage enzyme.
interleukin-6 (IL-6
inflammatory cytokine
10 kilometers per game
hard work load
Indonesia
Women in Indonesia.
Soccer
Soccer demands high endurance and strength, leading to fatigue and injury risk.
Cold water immersionsignificantly enhanced recovery in female soccer athletes after a match by reducinginflammatory and muscle damage biomarkers and improving functional performance.
Supports CWI as a beneficial recovery method in competitive sports.
CWI showed agreater reduction in IL-6 and CK levels at both 24 and 48 hours post-match compared to TWI(p < 0.05)
CWI reduces IL-6 and CK more effectively and speeds vertical jump recovery at 24 hours.
divided into CWIand thermoneutral water immersion (TWI) groups.
Quasi-experimental with CWI vs thermoneutral water immersion (TWI).
changes in IL-6
IL-6 and CK, indicators of inflammation and muscle damage.
. This study aimed to evaluate theeffectiveness of CWI in enhancing post-match recovery in female soccer players by analyzingchanges in IL-6, CK levels, and vertical jump performance.
Evaluates cold water immersion (CWI) effects on recovery in female soccer players.
In practice, we recommend employing MD-LT-CWI (10–15 min, 5°C–10°C) and MD-MT-CWI (10–15 min, 11°C–15°C) to mitigate exercise-induced muscle damage (EIMD). However, it remains crucial to develop personalized recovery plans tailored to individual athlete differences
MD-MT-CWI (10–15 min, 11°C–15°C) is most effective for reducing muscle soreness. Personalized recovery plans are recommended based on athlete needs.
MD-LT-CWI (10–15 min, 5°C–10°C) was most effective for biochemical markers
Among six tested CWI protocols, MD-LT-CWI (10–15 min, 5°C–10°C) is best for biochemical and neuromuscular recovery.
limited gender diversity
Most studies involved male participants; few included females, limiting generalizability across genders.
heterogeneity across
Heterogeneity in participant demographics (age, gender, geography) could affect results.
MD-LT-CWI significantly boosts jump performance
MD-LT-CWI enhances jump by reducing muscle fatigue and metabolic waste, improving blood flow during recovery.
most effective in enhancing jump performance.
Jump performance reflects neuromuscular recovery.
MD-MT-CWI
Medium-temperature CWI balances cooling and comfort, reducing inflammatory mediators and edema without causing excessive vasoconstriction or discomfort. This may explain why MD-MT-CWI is more effective at reducing soreness than colder or longer exposures.
best efficacy in alleviating delayed onset muscle soreness (DOMS
DOMS arises from muscle microdamage and inflammation post-exercise.
This study synthesized findings from RCTs on the effects of various doses of cold water immersion (CWI) on recovery from acute exercise-induced muscle damage, revealing that different CWI protocols affect physiological markers of muscle damage (CK), subjective muscle pain (DOMS), and performance (JUMP) differently.
The meta-analysis examined how different CWI protocols affect recovery from exercise-induced muscle damage.
LD-HT-CWI (>15 min, 16°C–20°C) had the lowest probability
Longer durations at higher temperatures were less effective.
MD-LT-CWI
MD-LT-CWI and MD-MT-CWI significantly reduced muscle soreness compared to control.
DOMS
One inconsistency was found for DOMS, but overall models supported using consistent analysis.
inconsistency tests
Statistical tests found no significant inconsistencies for JUMP and CK outcomes, meaning the network meta-analysis results are reliable.
MD-LT-CWI
Medium-duration, low-temperature CWI (MD-LT-CWI) was the most studied intervention.
last 10 years
Different Cold Water Immersion (CWI) protocols were tested (varying in duration and temperature). Most studies were recent (last 10 years) and focused on outcomes like delayed onset muscle soreness (DOMS), jump performance (JUMP), and creatine kinase (CK) levels.
total of 55 randomized controlled trials
55 RCTs included a total of 1,139 participants.
55 RCTs
After removing duplicates and screening titles/abstracts, only 55 randomized controlled trials (RCTs) remained for analysis.
1,299 potentially relevant articles
The search process identified 1,299 articles from multiple databases.
multiple databases such as CNKI, PubMed, Cochrane Library, Web of Science, and Embase.
five major databases and PICOS framework.
multiple databases such as CNKI, PubMed, Cochrane Library, Web of Science, and Embase.
five major databases and PICOS framework.
PROSPERO
reported PROSPERO registration with ID — adds transparency and credibility.
CWI is a prevalent recovery modality post-exercise
general EIMD problem → potential solution (CWI) → gap in existing literature → rationale for current study.
EIMD
EIMD negatively impacts performance and recovery.
SLR flexibility
Significantly reduced after eccentric work. CWI improved flexibility recovery. Highlights: Importance of CWI for restoring joint range and reducing stiffness.
recovery effects of CWI treatment on the blood plasma Mb concentration in the hamstrings
Surged in CG, peaked Day 4. CWI group had significantly blunted Mb increase. Mechanism: Likely due to reduced inflammation, lower metabolic demand, and improved clearance.
DOMS changes
Peak soreness at Day 1, gradually resolved by Day 5. CWI significantly reduced DOMS from Day 2 onward.
MVC muscle strength
CWI group approached pretest levels by Day 5. Consistent with previous findings (e.g., Chen et al., 2019).
In the present study, in the first 2 days after the eccentric contraction test, no significant differences were observed between the MVC results of the CWI group and those of the CG.
CWI in males: Often shown to blunt long-term gains (e.g., Fyfe et al., 2019). This study: Shows short-term benefits in females, no claims on long-term adaptations.
CWI treatment (water temperature of 14°C, seated position, and duration of 14 min
Improved muscle strength (MVC), reduced soreness (DOMS), restored flexibility (SLR), and lowered plasma Mb. Supported hypothesis: CWI promotes faster recovery post-eccentric exercise in women.
fifth day
Day 5: CWI = 94.0%, CG = 82.1% p < 0.05
fter receiving five rounds of CWI treatment on five consecutive days
Day 2–5: DOMS significantly lower in CWI group. Example: Day 2: CWI = 15.4 mm, CG = 52.4 mm Day 3: CWI = 11.6 mm, CG = 40.8 mm p < 0.000
second day to the fifth day
Days 2–5: CWI group had greater SLR (improved flexibility). Day 2: CWI = 86.3%, CG = 78.8% Day 3: CWI = 89.6%, CG = 82.5% p < 0.05
first day
No significant differences Day 0–1.
1 day
Day 1: No difference between groups.
fourth day
Day 4: CWI = 89.3%, CG = 77.6%
both the CWI group and the CG
Both groups (CWI and CG) experienced similar initial responses in: MVC (Muscle strength) DOMS (Muscle soreness) SLR (Hamstring flexibility) Plasma Mb (Muscle damage marker)
the average
Conducted three times per session; average recorded.
30° angle
Measured using Biodex at 30° knee angle.
pretest and from before the eccentric contraction test to the fifth day after the eccentric contraction test.
Assesses strength loss and recovery post-EIMD.
ccentric contraction with their hamstring
Targeted hamstrings on nondominant leg.
Biodex machine
Used Biodex isokinetic dynamometer.
f 14°C, seated position, and duration of 14 min
Based on optimal conditions from literature (14°C, 14 min).
CWI group received a 14-min session of CWI treatment
CWI group received 14-min cold immersions at 14°C five times; control group rested.
0.5, 24, 48, 72, 96, and 120 h
Recovery measured at multiple time points (up to 120 hours post-exercise).
performed a single round of 10 sets × 10 repetitions of maximal isokinetic eccentric contraction
Eccentric contractions (10×10 reps at 30°/s) induced muscle damage.
double-blind experimental design
Randomized controlled trial with double-blind design.
Eighteen healthy adult women
18 healthy adult women (average age: ~22), no injuries or health issues.
. Therefore, the present study aims to address this deficiency by utilizing healthy adult female participants, subjecting them to high-intensity resistance training, and monitoring their recovery over a continuous 5-day period.
Investigate if 5-day consecutive CWI at 14°C improves hamstring recovery post-EIMD in healthy young women.
eccentric exercises can lead to exercise-induced muscle damage
Eccentric resistance training can lead to EIMD, marked by reduced strength (MVC), muscle soreness (DOMS), and increased plasma markers (Mb).
he study indicates that five consecutive days of CWI at 14°C significantly enhance recovery from exercise-induced muscle damage in the hamstrings.
Both groups showed changes post-exercise, but the CWI group recovered faster and more significantly, especially in MVC, DOMS, SLR, and Mb levels. Five-day CWI at 14°C effectively improves recovery from EIMD in hamstrings.
All the participants exhibited similar and significant responses in their MVC, DOMS, SLR, and plasma Mb concentration results after the EC test.
EIMD induced via isokinetic eccentric contractions; variables measured include MVC, DOMS, SLR, and plasma myoglobin (Mb).
Eighteen healthy adult women
18 healthy women, randomly divided into a CWI group and a control group (CG).
This study investigated the effect of five consecutive days of cold-water immersion (CWI) on recovery from exercise-induced muscle damage (EIMD) in the hamstrings following maximal eccentric contraction (EC) exercise
Evaluating whether cold-water immersion (CWI) over five consecutive days helps recovery from exercise-induced muscle damage (EIMD) in the hamstrings after maximal eccentric contractions.
HIIE compared to RT
May delay high-frequency muscle recovery.
CWI had no effect on next-day HIIE performance, suggesting that post-exercise CWI does neither improve nor impair subsequent HIIE performed 24 h later.
No effect on next-day neuromuscular performance.
ankle dorsiflexors instead of a larger muscle group
Small muscle group (dorsiflexors) → Findings may not generalize to larger muscles.
ankle dorsiflexors instead of a larger muscle group
Small muscle group (dorsiflexors) → Findings may not generalize to larger muscles.
CWI was not able to enhance the recovery
CWI not superior to rest for recovery after HIIE.
lack of participant blinding
No participant blinding → Placebo effects possible, though evoked measurements help reduce this.
isometric neuromuscular assessments
Dynamic task, isometric testing → Mismatch in fatigue and recovery assessment.
absence of EMG data
No EMG data → Can’t confirm changes in neural drive or muscle excitability.
At high frequencies of stimulation, a prolongation of action potentials would impair the ability to propagate the subsequent action potentials when there is only a brief duration between stimuli, whereas low frequencies would have long durations between stimuli and would not be impacted by small changes in action potential depolarization and repolarization durations
High-frequency torque and RTD impaired → CWI may hinder rapid force production. Relevant for sports requiring repeated maximal efforts in short time frames (e.g., track, rugby).
would recover quicker following CWI
Peripheral fatigue was confirmed due to unchanged voluntary activation. Temperature-dependent mechanisms: Lower muscle temp = slower calcium handling, longer relaxation time (↑ HRT). Lower temp can impair action potential propagation and high-frequency contraction. Force fusion: Despite prolonged HRT, no increase in 10 Hz torque suggests CWI didn’t improve submaximal force.
When considering the effects of post-exercise CWI on subsequent HIIE performed 24 h later, no differences were seen in either the pre-exercise recovery of neuromuscular function or performance achieved between the two conditions during exercise.
No difference between groups. Suggests CWI effects wear off long before next-day exercise. Previous conflicting findings may stem from: Different performance tests (e.g., sprints vs. HIIE). Differences in muscle groups or sport-specific contexts.
. In addition, it has been shown previously that psychological factors can have an influence on participant MVC force. Specifically, when participants performed either thermoneutral water immersion, CWI
No consistent effect in literature; possibly influenced by: Muscle group used. Exercise type (isometric vs. dynamic). Placebo effect: Belief in recovery modalities may impact voluntary strength.
24 h apart
CWI did not affect next-day performance.
CWI was neither effective in accelerating the recovery of PLFFD nor 24 h HIIE performance.
CWI did not accelerate recovery of neuromuscular function post-HIIE.
Bout 1 following Set 6
Slightly higher torque in CWI group in Set 6 of Day 1 → may be statistical artifact.
no difference in the mean total number of contractions performed, peak velocity achieved, or peak torque measured
No difference in performance (contractions, velocity, torque) between groups on Day 2.
, where it remained different between RT and CWI for the remaining 3 h
Difference maintained for up to 3 h.
temperature difference
CWI reduced muscle temperature significantly more than RT (−3.7°C vs. −0.15°C).
10:50-Hz torque ratio
CWI group recovered low-frequency torque faster than RT → suggests CWI may protect against prolonged low-frequency fatigue (PLFFD), but effect is modest.
a significant difference between the two groups on RTD was seen at 0.5 h (p = 0.005) (Figure 4a). Lastly, HRT was not different within each intervention throughout the 24 h recovery period
RTD lower in CWI, especially early. HRT longer in CWI → slower muscle relaxation; possibly due to lower muscle temperature.
a significant difference between the two groups on RTD was seen at 0.5 h (p = 0.005) (Figure 4a). Lastly, HRT was not different within each intervention throughout the 24 h recovery period
RTD lower in CWI, especially early. HRT longer in CWI → slower muscle relaxation; possibly due to lower muscle temperature.
10 Hz torque remained impaired for up to 3 h following both interventions (RT: 8.9 ± 4.0 N·m; CWI: 8.3 ± 2.8 N·m), with full recovery 24 h later (RT: 11.3 ± 4.3 N·m; CWI: 10.2 ± 2.0 N·m) (Figure 3a). In addition, no differences were seen between the interventions throughout the 24 h period. Regarding 50 Hz torque, it was impaired for up to 1 h in RT (16.2 ± 8.1 N·m; p = 0.001), whereas following CWI, 50 Hz torque remained impaired for up to 3 h (14.9 ± 6.0 N·m; p = 0.001)
10 Hz: Recovered by 24 h in both; no difference. 50 Hz: Slower recovery in CWI → supports idea that CWI impairs high-frequency contractile function.
MVC torque
Recovered in both conditions by 24 h, but RT recovered faster at 0 h, 0.5 h, and 3 h → CWI may delay early recovery.
RTD was significantly reduced in both conditions (RT: 48.4 ± 23.6 N·m/s; CWI: 31.0 ± 15.5 N·m/s), with a significant difference between them (p = 0.04) (Figure 4a). The 50 Hz HRT increased significantly in both conditions (RT: 0.22 ± 0.06 s; CWI: 0.34 ± 0.13 s), with a significant difference between them (p = 0.04)
Both worse in CWI → CWI slows muscle contractility and relaxation.
Electrically evoked contractions
Both reduced, but 50 Hz torque was lower in CWI group → suggests cooling may impair high-frequency force.
Voluntary activation
Remained unchanged → fatigue is peripheral, not central.
MVC torque
Significantly reduced post-HIIE in both groups → indicates fatigue.
Baseline comparison
All baseline neuromuscular and temperature variables were statistically similar between conditions (p > 0.05).
no significant differences
Confirming that there are no initial differences between RT (rest) and CWI (cold-water immersion) groups before HIIE.
Data within the text, figures, and tables are presented as means ± SD. Statistically significant differences were determined at p < 0.05.
Standard threshold for determining statistically meaningful differences.
paired t-tests
Used for direct comparison of specific outcome measures (e.g., next-day performance).
Two-way repeated measures ANOVA
Tests differences across time and conditions (CWI vs. RT).
The interval nature of the exercise involved six sets of 30 s all-out contractions with 3 min of rest between sets
Mimics a real-world high-intensity interval session.
10:50 Hz ratio
Used to assess PLFFD; lower 10 Hz force = impaired Ca²⁺ handling.
%VA
Measures central nervous system contribution to force. No changes = fatigue is peripheral.
neuromuscular assessments were performed at 0 h, 0.5 h, 1 h, 3 h, and 24 h later
Focus on short-term recovery and next-day performance.
CWI at 10°C for 10 min
Based on established protocols in the literature.
Participants were recreationally active and not participating in organized sport at the time of testing.
Ensures consistency but limits applicability to trained or elite populations
the aim of this study was to investigate the effects of CWI on the post-exercise recovery of neuromuscular function following acute HIIE performed in the lower leg
If CWI helps early recovery and next day performance, this is useful in sports when you have to play back-to-back.
skeletal muscle temperatures above 32°C are associated with greater RONS production
by cooling your muscles, it could reduce oxidative stress
prolonged low-frequency force depression (PLFFD)
This is an impaired submaximal force production; it is mostly caused when Ca2 is handled in your muscles. You use this daily.
CWI is proposed to aid in the recovery of exercise performance by attenuating several exercise-induced responses such as inflammation and perceived muscle soreness and/or pain via muscle cooling [4-6] and the hydrostatic effects of CWI restricting local blood circulation and fluid shifts
Your body’s temperature is reducing as well as your blood flow, which could minimize muscle damage or swelling.
CWI at 10°C does not enhance post-exercise recovery or next-day exercise performance
The main point is that CWI does not provide a significant benefit other than just resting.
maximal voluntary contraction torque remained impaired for up to 3 h
The voluntary muscle force was not quickly restored by either the ice bath or by resting
Twelve young, recreationally active individuals (10 males, 2 females) participated in a randomized crossover study
its small sample size and gender imbalance
Cold-water immersion (CWI) has become a widely adopted method for post-exercise recovery.
Ice baths are popular in athletic training settings, but their benefits are uncertain.