Enhanced Recovery for Athletes Using Cold Plunges

For athletes at all levels, recovery is a vital part of any training program. According to a study from the American Journal of Physiology, “Inadequate recovery after exercise may prevent athletes from training at the required intensity or completing the required loads during subsequent training sessions. It may also increase the risk of injury, illness, and overtraining.”

This same study highlights that “cold water immersion after resistance exercise allows athletes to complete more work during subsequent training sessions, which could enhance long-term training adaptations.” This is crucial because athletic progress is a marathon, not a sprint. Consistency, combined with proper recovery, leads to long-term improvement. Cold plunges, when used regularly, help athletes sustain effort over time while ensuring adequate recovery, fostering continuous progress.

A meta-analysis study further supports these findings, showing that “cold water immersion has a more positive effect than passive recovery in terms of immediate and delayed effects.” It's no surprise that athletes using active recovery methods generally recover better than those relying on passive methods. But how does cold plunging compare to other active recovery techniques, like cryotherapy?

Another study found that “cold water immersion was more effective than whole-body cryotherapy in accelerating recovery kinetics.” It also showed that athletes experienced “lower soreness and higher perceived recovery levels across 24-48 hours post-exercise” with cold water immersion.

These findings are significant for athletes looking to reduce muscle soreness and improve recovery between workouts. By incorporating cold water immersion, athletes can engage in higher-quality training sessions over time, as sore muscles or a taxed nervous system can greatly hinder performance.

In terms of measuring recovery, there are two important biomarkers: lactate (which indicates fatigue) and creatine kinase (which signals muscle damage). A meta-analysis revealed that post-cold water immersion therapy, “creatine kinase (CK) was lowered at 24 hours, as was lactate at 24 and 48 hours post-exercise.” These findings provide concrete evidence that cold water immersion not only improves perceived recovery but also reduces actual fatigue and muscle damage.

Boosting Athletic Performance Through Cold Water Immersion

While enhanced recovery is key to any successful training program, can cold plunging also boost athletic performance? Research suggests it can.

One study, Effect of Hydrotherapy on Recovery From Fatigue, compared four recovery methods: cold water immersion, hot water immersion, contrast water therapy, and passive recovery after “strenuous training.” The results indicated that “performance was enhanced across the five-day trial following cold water immersion and cold water therapy compared to hot water immersion and passive recovery.”

The study concluded that “cold water immersion and cold water therapy appear to improve recovery from high-intensity cycling, allowing athletes to better maintain performance across a five-day period.” This is particularly useful for athletes who train or compete multiple times in the same day or on consecutive days.

While the above study focuses on aerobic performance, cold water immersion has also been found beneficial for strength sports. A study in the American Journal of Physiology examined maximal and submaximal strength post-resistance training. It found that “participants were able to lift a greater average and total load during the final three sets of submaximal testing after cold water immersion compared to active recovery.”

This suggests that cold water immersion can help strength athletes recover better and perform optimally, even when training or competing multiple times in a short period.

Best Practices for Athletes Using Cold Plunges

Cold water immersion is becoming increasingly popular among athletes for both recovery and performance enhancement. But how should athletes incorporate cold plunge therapy into their routines?

Water Temperature: Most studies use water temperatures between 10–15°C (50–59°F), which aligns with typical cold plunge setups.

Duration: Research generally suggests 10 to 15 minutes of immersion. However, one study found that shorter durations and lower temperatures may be equally effective. Neuroscientist Andrew Huberman recommends two to four sessions of one to five minutes each, totaling 11 minutes per week.

As with any recovery or training protocol, individual experimentation is key. The research supports the benefits of 10–15 minutes of cold water immersion, but shorter durations may yield similar effects. Adjust temperatures and immersion times to suit your body’s needs, and always prioritize safety to avoid pushing your limits too quickly.

By incorporating cold water immersion into your routine, you can enhance both recovery and performance, helping you stay at your best over the long term.