A recent randomized clinical trial conducted by Vanessa Wellauer and colleagues at the University of Applied Sciences and Arts of Southern Switzerland unveils intriguing findings regarding recovery from exercise-induced muscle damage in women. This study, published in PLOS One, suggests that neither cold water nor hot water immersion enhances recovery post-exercise, challenging popular beliefs about these practices.
Background
Exercise, particularly when involving new and unfamiliar routines, often results in microscopic damage to muscles. This damage can extend recovery times and hinder physical performance. Cold and hot water immersions are commonly adopted practices aiming to expedite recovery owing to their supposed physiological benefits. However, the efficacy of these methods has remained under scientific scrutiny, with inconsistent evidence emerging from various studies.
Study Design
The trial included 30 female participants who engaged in a rigorous exercise routine consisting of five sets of 20 drop-jumps from a height of 0.6 meters. The participants were randomly assigned to one of three groups: no immersion, cold water immersion, or hot water immersion. Each immersion lasted 10 minutes and occurred immediately after exercise and again two hours later.
This design aimed to provide a clear comparison of recovery outcomes among the three conditions. The authors primarily assessed recovery through:
- Swelling of knee extensor muscles
- Muscle soreness ratings from the participants
- Serum creatine kinase levels
- Maximal voluntary isometric contraction
Results and Discussion
While physiological measurements indicated notable differences between the groups—such as lower muscle oxygen saturation in cold plungers and variations in core body temperatures across the groups—none of these differences translated into improved recovery outcomes.
| Group | Muscle Oxygen Saturation (30 min post-exercise) | Core Body Temperature (30 min post-exercise) | Recovery Outcomes |
|---|---|---|---|
| Cold Immerison | Lower than both other groups | Lower than non-immersed | No significant improvement |
| Hot Immersion | Higher than cold plungers | Higher than cold and non-immersed | No significant improvement |
| No Immersion | Baseline | Baseline | No significant improvement |
The study concluded that neither cold nor hot water immersion significantly improved muscle recovery outcomes up to 72 hours after exercise in the female participants. The authors emphasized that these results underscore the intricate relationship between physiological responses and recovery dynamics.
Implications for Future Research
Future investigations could benefit from exploring the mechanisms that link physiological responses to recovery outcomes, particularly in female populations. Additionally, the authors suggest that assessments of exercise routines should align more closely with those experienced in real-world scenarios, which may yield more applicable insights into recovery strategies.
Conclusion
This study's findings challenge the existing narrative surrounding cold and hot water immersion therapies in the context of muscle recovery. As recovery strategies evolve, rigorous scientific inquiry must persist to establish evidence-based practices for optimizing athletic performance. For those interested in the study details, refer to the full publication: Cold water plunges may not speed women's post-exercise recovery, clinical trial finds.
Literature Cited
Wellauer V, et al. No acceleration of recovery from exercise-induced muscle damage after cold or hot water immersion in women: A randomised controlled trial, PLOS One (2025).
Discussion