Cold Water Immersion in Football Players: Effects on Recovery, Performance, and Training Adaptation — A Narrative Review

Abstract

Background. Cold water immersion (CWI) is widely used in football to accelerate recovery, although its effects on training adaptations and performance remain debated. Aim. This narrative review synthesised current evidence on the effects of CWI in football players, focusing on recovery, athletic performance, and training adaptations. Materials and methods. PubMed, Scopus, and Google Scholar were searched for English-language studies published between 2010 and 2026. Studies involving football players of any age, sex, or competitive level were included in a narrative synthesis. Results. CWI consistently reduced perceived muscle soreness and, in some studies, creatine kinase, accelerating short-term recovery following matches and training. However, findings on neuromuscular performance, including sprint and jump, were inconsistent. Regular CWI use did not enhance, and may attenuate, resistance training adaptations, whereas endurance adaptations appeared largely unaffected. Comparisons with alternative modalities produced mixed findings, and protocol, habituation, and expectancy effects may have influenced outcomes. Evidence on female players and sleep remained limited. Conclusions. CWI provides measurable short-term recovery benefits but should be applied selectively, particularly during strength-focused training, given its potential to attenuate long-term adaptations. Future research should prioritise standardised protocols and greater representation of female players.