Cold Water Immersion Protocol Research Articles

What Parameters Influence the Effect of Cold-Water Immersion on Muscle Soreness? An Updated Systematic Review and Meta-Analysis.

Our objective was to determine the efficacy of cold-water immersion (CWI) on the management of muscle soreness to identify the impact of immersion time, water temperature, CWI protocol, and type of exercise on this outcome. Intervention systematic review and meta-analysis. MEDLINE/PubMed, Embase, Central, and SPORTDiscus databases were searched from their earliest record to July 30, 2020. Only randomized controlled trials that assessed muscle soreness comparing CWI and control were included. Studies were pooled in different subgroups regarding the used protocol: water temperature (severe or moderate cold), immersion time (short, medium, or longer time), CWI protocol (intermittent or continuous application), and type of exercise (endurance or resistance exercise). Data were pooled in a meta-analysis and described as weighted mean difference (95% confidence interval, P < 0.05). Athletes and nonathletes. Cold-water immersion and control condition. Muscle soreness. Forty-four studies were included. For immediate effects, CWI was superior to control regardless of water temperature and protocol, and for short and medium immersion times and endurance exercises. For delayed effects, CWI was superior to control in all subgroups except longer immersions time. This study suggests that CWI is better than control for the management of muscle soreness and water temperature and CWI protocol do not influence this result, but only short and medium immersions times presented positive effects. Aiming immediate effects, the best results suggest CWI application only after endurance exercises, while delayed effect CWI was superior both after endurance and resistance exercises.

A combination of cherry juice and cold water immersion does not enhance marathon recovery compared to either treatment in isolation: A randomized placebo-controlled trial.

PurposeCherry juice (CJ) and cold water immersion (CWI) are both effective recovery strategies following strenuous endurance exercise. However, athletes routinely combine recovery interventions and less is known about the impact of a combined CJ and CWI protocol. Therefore, this study investigated the effects of combining CWI and CJ (a “cocktail” (CT)) on inflammation and muscle damage following a marathon.MethodsA total 39 endurance trained males were randomly assigned to a placebo (PL), CWI, CJ, or CT group before completing a trail marathon run. Muscle damage (creatine kinase (CK)), muscle function (maximal voluntary isometric contraction (MVIC)), and inflammation (interleukin-6 (IL-6); C-reactive protein (CRP)) were measured at baseline, immediately after marathon (only IL-6), 24 h, and 48 h after marathon.ResultsThere were no statistically significant differences between groups and no group × time interaction effects for any of the dependent variables. Confidence intervals (CI) illustrated that CT had unclear effects on inflammation (IL-6; CRP) and MVIC, but may have increased CK to a greater extent than PL and CJ conditions.ConclusionThere is no evidence of an additive effect of CJ and CWI when the treatments are used in conjunction with each other. On the contrary, combining CJ and CWI may result in slightly increased circulating CK.

Athlete, coach and practitioner knowledge and perceptions of post-exercise cold-water immersion for recovery: a qualitative and quantitative exploration

This survey sought to establish current use, knowledge and perceptions of cold-water immersion (CWI) when used for recovery. 111 athletes, coaches and support practitioners completed the anonymous online survey, answering questions about their current CWI protocols, perceptions of benefits associated with CWI and knowledge of controlling mechanisms. Respondents were largely involved in elite sport at international, national and club level, with many having used CWI previously (86%) and finding its use beneficial for recovery (78%). Protocols differed, with the duration of immersion one aspect that failed to align with recommendations in the scientific literature. Whilst many respondents were aware of benefits associated with CWI, there remains some confusion. There also seems to be a gap in mechanistic knowledge, where respondents are aware of benefits associated with CWI, but failed to identify the underlying mechanisms. This identifies the need for an improved method of knowledge transfer between scientific and applied practice communities. Moreover, data herein emphasises the important role of the ‘support practitioner’ as respondents in this role tended to favour CWI protocols more aligned to recommendations within the literature. With a significant number of respondents claiming they were made aware of CWI for recovery through a colleague (43%), the importance of knowledge transfer and context being appropriately applied to data is as important as ever. With the firm belief that CWI is useful for recovery in sport, the focus should now be on investigating the psychophysiological interaction and correct use of this methodology.

Effects of cold water immersion on circulating inflammatory markers at the Kona Ironman World Championship.

Cold water immersion (CWI) purportedly reduces inflammation and improves muscle recovery after exercise, yet its effectiveness in specific contexts (ultraendurance) remains unclear. Thus, our aim was to study hematological profiles, systemic inflammation, and muscle damage responses to a specific post-race CWI (vs. control) during recovery after the Ironman World Championship, a culmination of ∼100 000 athletes competing in global qualifying Ironman events each year. Twenty-nine competitors were randomized into either a CWI or control (CON) group. Physiological parameters and blood samples were taken at pre-race, after intervention (POST), and 24 (+1DAY) and 48 hours (+2DAY) following the race. Muscle damage markers (plasma myoglobin, serum creatine kinase) were elevated at POST, +1DAY, and +2DAY, while inflammatory cytokines interleukin (IL)-6, IL-8, and IL-10 and total leukocyte counts were increased only at POST. CWI had no effect on these markers. Numbers of the most abundant circulating cell type, neutrophils, were elevated at POST more so in CWI (p < 0.05, vs. CON). Despite that neutrophil counts may be a sensitive marker to detect subtle effects, CWI does not affect recovery markers 24- and 48-hours post-race (vs. CON). Overall, we determined that our short CWI protocol was not sufficient to improve recovery. Novelty: Ironman World Championship event increased circulating muscle damage markers, inflammatory markers, and hematological parameters, including circulating immune cell sub-populations that recover 24-48 hours after the race. 12-min CWI post-ultraendurance event affects the absolute numbers of neutrophils acutely, post-race (vs. CON), but does not impact recovery 24- and 48-hours post-race.

The Acute and Longer-Term Effects of Cold Water Immersion in Highly-Trained Volleyball Athletes During an Intense Training Block.

Background: The use of cold water immersion (CWI) as a recovery strategy following exercise has drawn mixed findings over the last few decades. The purpose of the current study was two-fold; (1) to determine the acute effects of CWI within the training week, and (2) to investigate the longer-term effects of CWI over a 16-day period.Methods: In a randomized, controlled trial, 13 national-level volleyball athletes were allocated to two groups, an experimental (CWI, n = 7) and a control group (n = 6) during a 3-week national training camp. The experimental group were exposed to a CWI protocol after the last training session of each day (12 CWI sessions). Measures of lower (countermovement jump and squat jump height) and upper-body (medicine ball throw distance) power were collected pre- and post-training camp. Perceptual and neuromuscular performance measures (countermovement jump) were obtained during the training camp.Results: No significant differences between groups were observed for any measure (p > 0.05), however, small effect sizes were observed between experimental and control groups on day two of weeks one and two. Three weeks of training resulted in a significant decrease in countermovement jump height in the control group. A moderate effect size (d = 0.65) was found for countermovement jump performance between the experimental and control groups.Conclusion: Cold water immersion seems to provide little benefit to recovery in the acute setting (within the training week), however, chronically, there was a trend toward a benefit when implementing cold water immersion in well-trained volleyball athletes over 16 days.

Effect Of Continuous Cold-Water Immersion Recovery Protocol On Locomotion Performance During A Congested-Fixture Handball Tournament

Cold water immersion (CWI) is a commonly recommended recovery technique for athletes. Few studies, however, have analyzed the effects of CWI protocols, specifically in internal and external load in congested fixture tournament. The purpose of this study was to explore the effectiveness of continuous cold water immersion (CCWI) protocols and passive recovery on kinematic performance of handball players. A total of 32 (19 women and 13 men), members of eight clubs took part of a congested tournament (3 days, a match per day, total of twelve matches). Inertial measurement devices were attached to each player’s back at the inter-scapular T2-T4 level. External load (relative distance, accelerations, maximum acceleration, maximum and average speed, total impacts, accelerations/decelerations difference, and player load) and internal load (maximum and average heart rate) were assessed using these devices. Participants were randomly divided into two recovery groups: a) CCWI group (12°C for 12min), sitting during immersion with their legs completely extended, and the water reaching navel height, and b) control group (23°C, 12min passive, sit rest in similar body position). Mixed analysis of variance (ANOVA) was used, to verify the possible differences between matches and recovery protocols for each variable. There were no differences in internal or external load variables between recovery groups during tournament in men or women (see figure 1.). Continuous cold water immersions and passive recovery are both effective to maintain the external and internal physical demands during a congested tournament in handball.

Elite Female Rugby Sevens Tournament Match-Play - Core Temperature Changes

PURPOSE: Characterise player core temperature (Tc) across a World Rugby Women’s Sevens Series (WRWSS) tournament day and determine the efficacy of commonly employed cold water immersion (CWI) protocols. METHODS: Tc was measured in twelve elite female rugby sevens athletes across 3 games (G1-3) from day 1 of the Sydney WRWSS tournament. Exertional heat illness symptoms, perceptual scales, CWI details, playing minutes, external load data (measured by Global Positioning Systems) and wet blub globe temperature (range: 18.5–20.1°C) were also collected. Linear mixed models and magnitude-based inferences were used to assess differences in Tc between periods [G1-3 and warm-ups (WU)]. RESULTS: Average Tc was very likely lower (ES; ±90% CL, -0.33; ±0.18) in G1 compared to G2. Peak Tc was very likely (0.71; ±0.28) associated with increased playing time. CWI did not remove the accumulated Tc due to WU and match-play activity (~1–2°C rise in Tc still present compared to Tc at WU onset for players ≥ 6 min match-play). CONCLUSIONS: Elite female WRWSS athletes experienced high Tc during WU (Tc peak 37.9 –39.0°C) and matches (Tc peak 37.9–39.8°C), a magnitude known to reduce intermittent high-intensity physical performance (≥39°C). The CWI protocol resulted in players (≥ 6 min match-play) with a ~1–2°C raised Tc compared to Tc at WU onset.

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

The purpose of the present study was to assess the effect of different water immersion temperatures on handgrip performance and haemodynamic changes in the forearm flexors of males and females. Twenty-nine rock-climbers performed three repeated intermittent handgrip contractions to failure with 20 min recovery on three separate laboratory visits. For each visit, a randomly assigned recovery strategy was applied: cold water immersion (CWI) at 8 °C (CW8), 15 °C (CW15) or passive recovery (PAS). While handgrip performance significantly decreased in the subsequent trials for the PAS (p < 0.05), there was a significant increase in time to failure for the second and third trial for CW15 and in the second trial for CW8; males having greater performance improvement (44%) after CW15 than females (26%). The results indicate that CW15 was a more tolerable and effective recovery strategy than CW8 and the same CWI protocol may lead to different recovery in males and females.

Comparison of the effects of standard and intermittent cryoimmersion on stability, pain threshold and tolerance in the ankle region in healthy individuals

Abstract Introduction: Cryotherapy is a technique that involves the application of low temperatures in the treatment of acute injuries, with ice being the simplest and oldest therapeutic modality for this. Objective: To compare two different cold water immersion protocols (standard and intermittent) on the ankle region of healthy volunteers, we analyzed changes in static postural stability, threshold, and pain tolerance immediately after application. Method: This is a quasi-experimental study, controlled clinical trial, and non-probabilistic sampling. The total sample consisted of 40 male patients aged 18 to 30 years. Two different cold water immersion protocols (standard and intermittent) were compared for their effects on pain threshold, tolerance, and static postural stability. Results: There were no significant differences between the groups with regards to the stabilometric variables after the application of both protocols (p &gt; 0.05). There was a significant difference in the threshold and tolerance of the two groups after the application of cold water immersion (p &lt; 0.05); however, there were no significant differences between the groups (p &gt; 0.05). Conclusion: Both cold water immersion protocols proved to be safe for static postural balance, without showing deficits in stabilometric variables. Regarding the analgesic effect, both were effective and significantly increased the threshold and tolerance of ankle pain after cryoimmersion, without any differences between groups. Thus, intermittent 10-minute cold water immersion is sufficient to generate the same analgesic effect as the standard 20-minute pattern, with no change in static postural stability.

Changes in Core Temperature During an Elite Female Rugby Sevens Tournament.

To characterize player core temperature (Tc) across a World Rugby Women's Sevens Series tournament day (WRWSS) and determine the efficacy of commonly employed cold-water-immersion (CWI) protocols. Tc was measured in 12 elite female rugby sevens athletes across 3 games (G1-3) from day 1 of the Sydney WRWSS tournament. Symptoms of exertional heat illness, perceptual scales, CWI details, playing minutes, external-load data (measured by global positioning systems), and wet-bulb globe temperature (range 18.5°C-20.1°C) were also collected. Linear mixed models and magnitude-based inferences were used to assess differences in Tc between periods (G1-3 and warm-ups [WU]). Average Tc was "very likely" lower (effect size; ±90% confidence limit -0.33; ±0.18) in G1 than in G2. Peak Tc was "very likely" (0.71; ±0.28) associated with increased playing time. CWI did not remove the accumulated Tc due to WU and match-play activity (∼1°C-2°C rise in Tc still present compared with Tc at WU onset for players ≥6-min match play). Elite WRWSS athletes experienced high Tc during WU (Tc peak 37.9-39.0°C) and matches (Tc peak 37.9-39.8°C), a magnitude known to reduce intermittent high-intensity physical performance (≥39°C). The CWI protocol resulted in players (≥6-min match play) with ∼1°C to 2°C raised Tc compared with Tc at WU onset.

Cold water immersion settings for reducing muscle tissue temperature: a linear dose-response relationship.

Although cold water immersion (CWI) is widely accepted and integrated as a recovery modality in sports practice, questions regarding its proposed working mechanisms remain. This study systematically reviews the existing literature on one the proposed mechanisms of CWI, its effect on muscle tissue temperature, and subsequently tries to identify a dose-response relationship in order to describe an optimal dose. A systematic literature search (PubMed and Sport Discus) was conducted in October 2017. Dose-response relationships were analyzed using linear regression while controlling for possible confounders (muscle measurement depth and immersion position). A total of 10 studies, with a total of 104 participants, were included utilizing 26 different CWI protocols. Muscle tissue temperatures were reduced significantly by 24 CWI protocols. A significant, relationship with a medium effect size (r=0.51) was identified between muscle tissue temperature and CWI. The most optimal dose-response relationship, with a large effect size, (r=0.87) was described for CWI protocols using full-body immersion at a measurement depth of 30 mm (y = 4.051 x + 0.535). CWI can decrease muscle tissue temperature significantly if a minimum CWI dose of 1.1 is applied, corresponding with an immersion of 11 minutes with a water temperature of 10 °C.

Comparison Of Two Cold Water Immersions Protocols On Psychological Variables Of Recovery

In sport, recovery is a multifactorial process and one modality commonly recommended for athletes is cold water immersion (CWI). Few studies, have analyzed the psychological effects of CWI protocols, specifically with regards to pain and perceived recovery. PURPOSE: Compare the effects of two CWI protocols on psychological variables of recovery. METHODS: Forty healthy male participants (age 21.8 ± 2.76 years, weight 73.15 ± 8.15 kg, height 176.6 ± 5.3 cm, and 13.5 ± 3.4% body fat). Participants performed a fatigue protocol (8 sets of 30-second countermovement jumps with 90-second of rest between sets). Were randomized to one of three recovery conditions: control group (CG) (12-min sitting in a 23 °C room), continuous cold water immersion (CnCWI) (12-min in water at 12 ± 0.4 °C), and intermittent cold water immersion (InCWI) (12-min in water at 12 ± 0.4 °C as follows: 2-min in cold water, 1-min in a controlled environment at 23 °C, until the 12-min of immersions were completed). Delayed onset muscle soreness (DOMS) was assessed trough a Visual Analog Scale (VAS-Pain) and perceived recovery were used. Both were evaluated at pre, post-CWI, 24 and 48 hours post. A mixed ANOVA was used. Significance was accepted at p < 0.05. RESULTS: Statistically significant differences were found in DOMS (F(8,148) = 5.15. p < .001. ωp2= .174) in post immersion CnCWI vs. CG (2.7± 2,28 vs. 6.42 ± 1.9, p < 0.001) and InCWI vs. CG (2.7 ± 2.1 vs. 6.42 ± 1.9, p < 0.001), in the post 24h CnCWI vs. CG (3.07 ± 2.3 vs. 5.1± 1.7, p < 0.011) and InCWI vs. CG (3.2 ± 1.8 vs. 5.1± 1.7, p < 0.01). In the post 48h testing, results showed CnCWI vs. CG (3.3 ± 2.3 vs. 6,1 ± 2.2, p < 0.002) and InCWI vs. CG (3 ± 1.9 vs. 6.1 ± 2.2, p < 0.001). In terms of perceived recovery (F(6, 111) = 2.49. p=.027. ωp2= .070), results included post immersion CnCWI vs. CG (15.92 ± 1.7 vs. 14 ± 1.2, p < 0.001) and InCWI vs. CG (16.3 ± 1.6 vs. 14 ± 1.2, p < 0.001), in the post 24h CnCWI vs. CG (16.3 ± 2.4 vs. 12.8 ± 1.12, p < 0.001) and InCWI vs. CG (14.9 ± 2 vs. 12.8 ± 1.12, p < 0.001). In the case of post 48h, results were CnCWI vs. CG (15.9 ± 2.6 vs. 12 ± 3.3, p < 0.001) and InCWI vs. CG (15.3 ± 2.6 vs. 12 ± 3.3, p < 0.001). CONCLUSION: CWI protocols are effective in reducing DOMS and improving perceived recovery all post fatigue measurements. Either the CnCWI or InCWI protocol could be used as both had similar effects on psychological variables of recovery.

A New Mathematical Approach to Explore the Post-exercise Recovery Process and Its Applicability in a Cold Water Immersion Protocol.

Micheletti, JK, Vanderlei, FM, Machado, AF, de Almeida, AC, Nakamura, FY, Netto Junior, J, and Pastre, CM. A new mathematical approach to explore the post-exercise recovery process and its applicability in a cold water immersion protocol. J Strength Cond Res 33(5): 1266-1275, 2019-The objective of this study was to propose a mathematical model to analyze the post-training recovery of perceptive, functional, metabolic, and autonomic parameters from the use of cold water immersion (CWI) through isolated and combined analysis. Following simulated training, 64 male soccer players were randomized into an experimental group (EG: CWI, 13 ± 1° C; 15 minutes) and a control group (CG: passive recovery; 15 minutes). Perceptive (soreness and perception of recovery), autonomic (heart rate variability [HRV]), metabolic (lactate concentration), and functional parameters (squat jump, T agility test, sprint test, 40-second test, and maximal voluntary isometric contraction) were analyzed before and at specific moments after training (without exceeding 2 hours after training). The variables were analyzed using the raw data, dichotomization of each variable (isolated analysis), and through a mathematical model using the combination of all parameters analyzed (combined analysis). The combined analysis did not demonstrate better efficacy of the EG compared with the CG (69.17 and 63.4%, p = 0.09). In the isolated analysis, a chance of the technique being better was observed in the metabolic parameter at 1 and 2 hours after training (odds ratio, 95% confidence interval = 3.75 [1.01-13.88] and 11.11 [1.25-98.49]), respectively, and in the autonomic parameter at 40-45 minutes after training (4.4 [1.09-17.67]). For the raw data, all parameters analyzed presented recovery by 2 hours after training for both groups. Based on the proposed mathematical model, it is concluded that CWI is not better than the control condition. However, considering the analysis of variables in isolation, the technique presents a better chance of recovery for blood lactate concentration and HRV.

Effectiveness of Two Cold Water Immersion Protocols on Neuromuscular Function Recovery: A Tensiomyography Study.

Cold water immersion (CWI) has become a highly used recovery method in sports sciences, which seeks to minimize fatigue and accelerate recovery processes; however, tensiomyography (TMG) is a new method to analyze the muscle mechanical response as a recovery indicator after CWI protocols, this relative new tool of muscle function assessment, can lead to new information of understand fatigue recovery trough CWI. The objective of the study was to compare the effect of two CWI protocols, on neuromuscular function recovery. Thirty-nine healthy males (21.8 ± 2.8 years, 73.2 ± 8.2 kg, 176.6 ± 5.3 cm and body fat 13.5 ± 3.4%) were included in the study. Participants were grouped into a continuous immersion (12 min at 12 ± 0.4°C) group, intermittent immersion (2 min immersion at 12 ± 0.4°C + 1 min out of water 23 ± 0.5°C) group, and a control group (CG) (12 min sitting in a room at 23 ± 0.5°C). Afterward, the participants performed eight sets of 30 s counter movement jumps (CMJs) repetitions, with a 90 s standing recovery between sets. Muscle contraction time (Tc), delay time (Td), muscle radial displacement (Dm), muscle contraction velocity at 10% of DM (V10), and muscle contraction velocity at 90% of DM (V90) in rectus, biceps femoris, and CMJ were measured. Neither CWI protocol was effective in showing improved recovery at 24 and 48 h after training compared with the CG (p > 0.05), in any TMG indicator of recovery in either muscle biceps or rectus femoris, nor was the CMJ performance (F(6,111) = 0.43, p = 0.85, = 0). Neither CWI protocol contributed to recovery of the neuromuscular function indicator.

Effect Of Cold Water Immersion On Skin Temperature

Cold water immersion (CWI) is a recovery method in sports, acting through a reduction in body temperature and improved muscular function by limiting post-exercise inflammation. Infrared Thermography (IRT) is a non-invasive technique to measure skin temperature, and has been used in the diagnosis of hyperthermic muscles, such as occurs with delayed onset muscular soreness. To our knowledge, there are no studies using IRT to analyze the skin temperature in the recovery process following fatiguing exercise. PURPOSE: To compare the effect of two CWI protocols as a recovery treatment on skin temperature. METHODS: 40 healthy male subjects (age 21.8 ± 2.76 yrs, body mass 73.15 ± 8.15 kg, height 176.6 ± 5.3 cm, and body fat 13.5 ± 3.4%). Subjects went through a fatiguing protocol: 8 sets/30 secs countermovement jumps with 90 second pauses between series. Subjects were randomized in three conditions: control group (CG) (passive recovery, 12 min sitting in a 23 °C room); continuous CWI (CnCWI) (12 min in water at 12 ± 0.4 °C); and intermittent CWI (InCWI) (2 min CWI at 12 ± 0.4 °C, 1 min in a controlled environment at 23°C, until the 12 min of CWI were completed). Maximal lower limb skin temperature (MST) was measured at pre, post24 and post48 hours via IRT camera (FLIR T450). Repeated measures ANOVA were used. Significance was set at p< 0.05. RESULTS: No between group interaction effects were found in the dominant limb in the frontal plane (F(4,74)= 0.89, p= 0.47): post24 (CG: 33.5±1.1°C vs. CnCWI: 33.4±1.4°C, InCWI: 33.7±0.8°C); post48 (CG: 34.2±0.9°C vs. CnCWI: 33.9±0.8°C, InCWI: 33.6±0.8°C), or in the posterior plane (F(4,74)= 0.54, p= 0.70): post24 (CG: 33.3±1.2°C vs. CnCWI: 33.3±0.7°C, InCWI: 33.5±0.9°C); post48 (CG: 33.2±0.8 vs. CnCWI: 33.8±1.9°C, InCWI: 33.5±1°C). Similarly, no between group interactions were observed in the non-dominant limb in the anterior plane (F(4,74)= 0.68, p= 0.64): post24 (CG: 33.4±1.0°C vs. CnCWI: 34±2.1°C, InCWI: 33.6±0.9°C); post48: (CG: 34.1±0.9°C vs. CnCWI: 33.9±1 °C, InCWI: 34.0±1°C), or for the posterior plane (F(4,74)=0.70, p=0.59), post-24 (CG: 33.1±0.9°C vs. CnCWI: 33.2±0.7°C, InCWI: 33.5±1°C); post48 (CG: 33.1±0.9°C vs. CnCWI: 33.3±0.7°C, InCWI: 33.6±1.1°C). CONCLUSIONS: Neither CWI protocol reduced mean or maximal lower limb skin temperature at 24 nor 48 hours post fatiguing protocol.

Comparison of cold water immersion protocols in female handball players after match training

Purpose: Compare the effect of two protocols cold water immersion on indicators of recovery in female handball players. Methods: 12 female handball players (Age: 14 ± 0.7 years, body mass: 58.44 ± 7.8 kg, Height: 161± 7.1 cm, fat %: 21.5± 3) were involved in a “cross-over” experimental design. After three training sessions (Avg heart rate 183 ± 9, 180 ± 8 and 180 ± 8b/pm respectively), participants were placed a continuous cold water immersion protocol ( n =12), (12 min water temperature 14± 0.5C°), intermittent cold water immersion protocol ( n =11), (4 x 2 min water temperature 14 ± 0.5C° + 1min out of water ) and control group (CG) with passive recovery ( n =9). Countermovement jump test (CMJ), Visual Analog Scale (VAS-Pain) and thigh volume were measured. Results: Both cold water immersion protocols were effective in reducing the pain immediately post immersion, 24 and 48 hours after training compared with the CG ( F (4,116) = 6.84, p < 0.001. ωp² : 0.32). CMJ ( F (4,116) = 1,79, p =.11, ωp² : 0.02) and thigh volume ( F (4,116) = 0.77, p =.59, ωp² : -0.007) did not report statistically significant changes at any time of measurement. Conclusions: Both CWI protocols are effective to reduce delayed on set muscle soreness at all times post training in female handball players. CWI should be included after training sessions to enhance players’ recovery for the next training day. CWI protocol could be used according to individual preferences due to both of them have same effect in psychological indicators of recovery.

Core Temperature Responses to Cold-Water Immersion Recovery: A Pooled-Data Analysis.

To examine the effect of postexercise cold-water immersion (CWI) protocols, compared with control (CON), on the magnitude and time course of core temperature (Tc) responses. Pooled-data analyses were used to examine the Tc responses of 157 subjects from previous postexercise CWI trials in the authors' laboratories. CWI protocols varied with different combinations of temperature, duration, immersion depth, and mode (continuous vs intermittent). Tc was examined as a double difference (ΔΔTc), calculated as the change in Tc in CWI condition minus the corresponding change in CON. The effect of CWI on ΔΔTc was assessed using separate linear mixed models across 2 time components (component 1, immersion; component 2, postintervention). Intermittent CWI resulted in a mean decrease in ΔΔTc that was 0.25°C (0.10°C) (estimate [SE]) greater than continuous CWI during the immersion component (P = .02). There was a significant effect of CWI temperature during the immersion component (P = .05), where reductions in water temperature of 1°C resulted in decreases in ΔΔTc of 0.03°C (0.01°C). Similarly, the effect of CWI duration was significant during the immersion component (P = .01), where every 1min of immersion resulted in a decrease in ΔΔTc of 0.02°C (0.01°C). The peak difference in Tc between the CWI and CON interventions during the postimmersion component occurred at 60 min postintervention. Variations in CWI mode, duration, and temperature may have a significant effect on the extent of change in Tc. Careful consideration should be given to determine the optimal amount of core cooling before deciding which combination of protocol factors to prescribe.

Effect of Body Composition on Physiological Responses to Cold-Water Immersion and the Recovery of Exercise Performance.

To explore the influence of body composition on thermal responses to cold-water immersion (CWI) and the recovery of exercise performance. Male subjects were stratified into 2 groups: low fat (LF; n = 10) or high fat (HF; n = 10). Subjects completed a high-intensity interval test (HIIT) on a cycle ergometer followed by a 15-min recovery intervention (control [CON] or CWI). Core temperature (Tc), skin temperature, and heart rate were recorded continuously. Performance was assessed at baseline, immediately post-HIIT, and 40min postrecovery using a 4-min cycling time trial (TT), countermovement jump (CMJ), and isometric midthigh pull (IMTP). Perceptual measures (thermal sensation [TS], total quality of recovery [TQR], soreness, and fatigue) were also assessed. Tc and TS were significantly lower in LF than in HF from 10min (Tc, LF 36.5°C ± 0.5°C, HF 37.2°C ± 0.6°C; TS, LF 2.3 ± 0.5 arbitrary units [a.u.], HF 3.0 ± 0.7 a.u.) to 40min (Tc, LF 36.1°C ± 0.6°C, HF 36.8°C ±0.7°C; TS, LF 2.3 ± 0.6 a.u., HF 3.2 ± 0.7 a.u.) after CWI (P < .05). Recovery of TT performance was significantly enhanced after CWI in HF (10.3 ± 6.1%) compared with LF (3.1 ± 5.6%, P = .01); however, no differences were observed between HF (6.9% ±5.7%) and LF (5.4% ± 5.2%) with CON. No significant differences were observed between groups for CMJ, IMTP, TQR, soreness, or fatigue in either condition. Body composition influences the magnitude of Tc change during and after CWI. In addition, CWI enhanced performance recovery in the HF group only. Therefore, body composition should be considered when planning CWI protocols to avoid overcooling and maximize performance recovery.

The use of continuous vs. intermittent cold water immersion as a recovery method in basketball players after training: a randomized controlled trial

ABSTRACTObjectives: The main objective of this study was to compare two cold water immersion protocols, continuous or intermittent, on recovery in basketball players.Methods: Ten male basketball players (age: 14 ± 0.4 years, body mass: 65.4 ± 9.1 kg, height: 175 ± 7.3 cm, body fat %: 10.3 ± 4) were included in the study. After three 90-minute training sessions (avg. heart rate 158 ± 11.92, 156 ± 7.06 and 151 ± 10.44 bpm), participants were grouped into a continuous immersion (12 min at 12 ± 0.4°C) group, intermittent immersion (4 x 2 min immersion at 12 ± 0.4 °C + 1 min out of water) group and a control group (CG). Countermovement jump (CMJ), muscle pain and thigh volume were measured.Results: Both cold water immersion protocols were effective in reducing the pain 24 and 48 hours after training compared with the CG (F (3.54) = 2.91, p = 0.016, ηp2 = .24). Concerning CMJ change, % differences occurred at 24 (Z = 11.04, p = 0.004) and 48 hours (Z = 14.01, p < 0.001) in comparison with the CG. Regarding the muscle volume, the statistical analysis did not report a significant interaction (F (3.54) = 2.42, p = 0.058).Conclusion: Both cold water immersion CWI protocols are effective in improving recovery in basketball players.

Cold Water Mediates Greater Reductions in Limb Blood Flow than Whole Body Cryotherapy.

Cold-water immersion (CWI) and whole body cryotherapy (WBC) are widely used recovery methods in an attempt to limit exercise-induced muscle damage, soreness, and functional deficits after strenuous exercise. The aim of this study was to compare the effects of ecologically valid CWI and WBC protocols on postexercise lower limb thermoregulatory, femoral artery, and cutaneous blood flow responses. Ten males completed a continuous cycle exercise protocol at 70% maximal oxygen uptake until a rectal temperature of 38°C was attained. Participants were then exposed to lower-body CWI (8°C) for 10 min, or WBC (-110°C) for 2 min, in a randomized crossover design. Rectal and thigh skin, deep, and superficial muscle temperatures, thigh, and calf skin blood flow (laser Doppler flowmetry), superficial femoral artery blood flow (duplex ultrasound), and arterial blood pressure were measured before, and for 40 min post, cooling interventions. Greater reductions in thigh skin (CWI, -5.9°C ± 1.8°C; WBC, 0.2°C ± 0.5°C; P < 0.001) and superficial (CWI, -4.4°C ± 1.3°C; WBC, -1.8°C ± 1.1°C; P < 0.001) and deep (CWI, -2.9°C ± 0.8°C; WBC, -1.3°C ± 0.6°C; P < 0.001) muscle temperatures occurred immediately after CWI. Decreases in femoral artery conductance were greater after CWI (CWI, -84% ± 11%; WBC, -59% ± 21%, P < 0.02) and thigh (CWI, -80% ± 5%; WBC, -59% ± 14%, P < 0.001), and calf (CWI, -73% ± 13%; WBC, -45% ± 17%, P < 0.001) cutaneous vasoconstriction was greater after CWI. Reductions in rectal temperature were similar between conditions after cooling (CWI, -0.6°C ± 0.4°C; WBC, -0.6°C ± 0.3°C; P = 0.98). Greater reductions in blood flow and tissue temperature were observed after CWI in comparison with WBC. These novel findings have practical and clinical implications for the use of cooling in the recovery from exercise and injury.