The other day, during a walking-lunch with one of my colleagues, I was asked an interesting question regarding the effects of hot vs. cold water immersion following exercise.
So what do the studies say works best? A recent review conducted by The Cochrane Collaboration found that, overall, the quality of current research for cryotherapy and exercise recovery was low due to methodological differences between studies. However, the higher quality studies did provide evidence to confirm that cold-water immersion decreases muscle soreness after exercise. cold-water immersion also improved participants subjective ratings of fatigue and physical recovery.
Contrast-Water Immersion?
A technique that shows promise in improving both objective and subjective perceptions of recovery is contrast-water immersion. True to it's name, this involves alternating between hot and cold water immersion to speed recovery. Several studies have found that this method can hasten the return of plasma lactate levels to normal levels following exercise.
For me, I prefer the contrast-water immersion method. After a demanding gym session I will hop in the showe and cycle 1-2 minutes of hot and ice cold water. For me, this method works a treat especially when combined with the right nutrition to boost recovery!
Caution: Because cold causes blood vessels to constrict, inividuals with high blood pressure, heart conditions or those who are overheated / feverish would be best advised to avoid this method of recovery.
References:
Bleakley, C., McDonough, S., Gardner, E., Baxter, G.D., Hopkins, J.T., & Davison, G.W. (2012). Cold-water immersion (cryotherapy) for preventing and treating muscle soreness after exercise (review).Cochrane Database of Systematic Reviews,2, 1-127.
Morton, H.R. (2007). Contrast water immersion hastens plasma lactate decrease after intense anaerobic exercise. Journal of Science and Medicine in Sport, 10, 467-470
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