Cold Water Therapy

HOW DOES COLD WATER THERAPY WORK?

Cold water immersion works by constricting blood vessels, reducing blood flow to the muscles, and decreasing inflammation. Upon exiting the cold water, blood flow increases, helping to flush out metabolic waste products.

Does COLD WATER THERAPY Actually Work?
Research consistently shows that cold water therapy can aid in recovery, with a meta - analysis of 19 studies concluding that cold water immersion significantly reduces muscle soreness compared to passive recovery. Another meta - analysis of 52 studies concluded CWI to be an effective recovery tool after high-intensity exercise, with positive outcomes occurring for muscular power, muscle soreness, CK, and perceived recovery 24 h after exercise. However, after eccentric exercise, CWI was only effective for positively influencing muscular power 24 h after exercise.

Studies have found favorable outcomes for both subjective (perceived pain and recovery) and objective (functional and humoral assessment) measures of exercise recovery.

One study found that water immersion methods to be ineffective in altering muscle damage and inflammation biomarkers after high-intensity sprinting and jumping exercise. However, this study only involved nine participants and the study design may not have been as extensive as similar studies.

Athletes often report reduced muscle soreness and faster recovery times after using cold water immersion.

THE BENEFITS OF COLD WATER THERAPY

1. Reduced Muscle Soreness and Inflammation

• Cold water immersion can help reduce muscle soreness and inflammation after intense exercise.

• Studies indicate that athletes who soak in cold water for short periods experience less muscle soreness later on

• This is because cold water causes blood vessels to constrict, reducing blood flow to the area and thereby decreasing swelling and inflammation.
  

2. Improved Circulation

• Cold water therapy can enhance circulation by stimulating blood flow.

• When the body is exposed to cold water, blood vessels constrict and then dilate, which helps improve overall blood flow and cardiovascular health.

• The hydrostatic pressure of cold water can improve circulation by pushing blood from the extremities towards the core.

• This process enhances the delivery of oxygen and nutrients to vital organs and muscles.

3. Boosted Immune System

• Regular cold water exposure may strengthen the immune system.

• Some studies suggest that cold water therapy can increase the production of white blood cells, which help fight off infections.

4. Enhanced Mood and Stress Reduction

• Cold water immersion has been linked to improved mood and reduced stress levels, leading to a calmer state of mind.

• The shock of cold water can trigger the release of endorphins, which are natural mood elevators.

• This aids in the perception of recovery.

5. Faster Recovery

• Cold water therapy can accelerate recovery after intense physical activity.

• It helps lower body temperature more quickly than resting in a cool environment, aiding in faster recovery from overheating.

Practical Applications

Based on the current evidence, here are some practical recommendations for using CWT as a recovery strategy:

1. CWT has proven to be a beneficial method for recovery after exercise, training and gameplay.

2. The optimal temperature for cold water immersion therapy typically ranges from 10°C to 15°C.

3. CWT through all forms (ice baths, cold plunge pools and cold showers) are great, with the the shock of cold water can trigger the release of endorphins, which are natural mood elevators.

4. However, the latter may not be as effective due to the lack of hydrostatic pressure and the difficulty to reach the temperature required for CWT to be effective.

PRACTICAL CONSIDERATIONS

• Individual Variation: The effectiveness of cold water therapy can vary between individuals. Factors such as the duration and temperature of immersion, as well as individual tolerance, can influence outcomes.

• Potential Risks: While generally safe, cold water therapy may not be suitable for everyone. Individuals with certain medical conditions, such as cardiovascular issues, should consult a healthcare professional before using cold water therapy.

Conclusion

CWT has been proven to be an effective method for recovering from both aerobic and anaerobic -based exercise in the absence of cardiovascular conditions. Whilst all forms of CWT have shown to be reliable across numerous studies, cold showers may not be as effective in eliciting the similar physiological benefits demonstrated in ice baths and cold plunge pools due to the lack of hydrostatic pressure and inability to reduce the temperature of the water to the required level.

References

Ahokas EK, Kyröläinen H, Mero AA, Walker S, Hanstock HG, Ihalainen JK. Water immersion methods do not alter muscle damage and inflammation biomarkers after high-intensity sprinting and jumping exercise. Eur J Appl Physiol. 2020 Dec;120(12):2625-2634. doi: 10.1007/s00421-020-04481-8. Epub 2020 Sep 2. PMID: 32880050; PMCID: PMC7674333.

Bleakley, C. M., & Davison, G. W. (2010). What is the biochemical and physiological rationale for using cold-water immersion in sports recovery? A systematic review. British Journal of Sports Medicine, 44(3), 179-187. doi:10.1136/bjsm.2009.065565

Leeder, J., Gissane, C., van Someren, K., Gregson, W., & Howatson, G. (2012). Cold water immersion and recovery from strenuous exercise: A meta-analysis. British Journal of Sports Medicine, 46(4), 233-240. doi:10.1136/bjsports-2011-090061

Leeder JD, van Someren KA, Bell PG, Spence JR, Jewell AP, Gaze D, Howatson G. Effects of seated and standing cold water immersion on recovery from repeated sprinting. J Sports Sci. 2015;33(15):1544-52. doi: 10.1080/02640414.2014.996914. Epub 2015 Jan 9. PMID: 25573221.

Machado, A. F., Ferreira, P. H., Micheletti, J. K., de Almeida, A. C., Lemes, Í. R., Vanderlei, F. M., Netto, J., & Pastre, C. M. (2016). Can water temperature and immersion time influence the effect of cold water immersion on muscle soreness? A systematic review and meta-analysis. Sports Medicine, 46(4), 503-514. doi:10.1007/s40279-015-0431-7

Hohenauer, E., Taeymans, J., Baeyens, J. P., Clarys, P., & Clijsen, R. (2015). The effect of post-exercise cryotherapy on recovery characteristics: A systematic review and meta-analysis. PLoS One, 10(9), e0139028. doi:10.1371/journal.pone.0139028

Versey, N. G., Halson, S. L., & Dawson, B. T. (2013). Water immersion recovery for athletes: Effect on exercise performance and practical recommendations. Sports Medicine, 43(11), 1101-1130. doi:10.1007/s40279-013-0063-8