Cold water for post-exercise recovery?

According to a study conducted in July 2024, hot-water immersion has been found to be even more beneficial for recovery after so-called exercise-induced muscle damage (EIMD).

Objective: To compare the effects of hot- and cold-water immersion on neuromuscular recovery following exercise-induced muscle damage (EIMD).

Methods: Thirty physically active men completed an EIMD protocol and then underwent one of three recovery interventions: Cold water (11 °C, CWI11), Hot water (41 °C, HWI41), or a warm-bath control condition (36 °C, CON36). Muscle strength and soreness were measured prior to EIMD and at 24 and 48 hours post-exercise.

Results: Peak isokinetic strength returned to baseline values at 48 hours with both CWI11 (cold water) and HWI41 (hot water). However, explosive strength and pain threshold recovered completely only with HWI41 (hot water).

An increase in sEMG activity (a technique used to analyze overall muscle activation, fatigue, coordination, and other aspects of muscle function) was observed with CWI11 (cold water). No changes were observed in REMGR rates of rise (a technique evaluating how rapidly muscles generate force or activate during the early phase of contraction) in either condition.

Conclusion: Hot-water immersion (HWI41) is more effective for recovering explosive strength after EIMD, suggesting it is preferable to cold water (CWI11) in athletic contexts where rapid recovery of power and force is essential.