Cold Water Immersion in Athletic Recovery: A Narrative Review of Current Evidence
TL;DR
Current evidence shows that CWI consistently reduces delayed onset muscle soreness and improves perceived recovery, however, its effects on muscle strength, biomarkers of muscle damage and inflammation, and overall performance remain inconsistent.
Abstract
Background. Cold water immersion (CWI) is widely used to enhance post-exercise recovery, although its mechanisms, effectiveness, and effects on long-term training adaptations remain debated. Aim. To critically review current evidence on the physiological mechanisms, recovery effects, and practical applications of CWI in sport. Material and methods. A narrative review of original studies, systematic reviews, and meta-analyses indexed in PubMed was conducted. Results. Current evidence shows that CWI consistently reduces delayed onset muscle soreness and improves perceived recovery. However, its effects on muscle strength, biomarkers of muscle damage and inflammation, and overall performance remain inconsistent. The effectiveness of CWI depends on exercise type, immersion protocol, and recovery goals. Repeated use after resistance exercise may reduce myofibrillar protein synthesis and potentially attenuate training adaptations. Conclusions. CWI is effective for short-term recovery, particularly when rapid return to performance is required. Routine use after resistance training should be applied cautiously, and further research should establish standardized protocols and clarify long-term effects.