A recovery trend widely adopted by athletes and biohackers, including cold water therapy like ice baths and cold plunges, may be counterproductive, according to a recent study published in the Journal of Thermal Biology. Contrary to popular belief, the practice might not only fail to accelerate muscle recovery but could also exacerbate muscle damage.
Researchers investigated the effects of different recovery methods on 40 participants. After a strenuous leg exercise that reduced their maximum quadricep strength by 36%, participants were divided into four groups: one immersed in hot water (108°F) for 30 minutes, another in cold water (48°F) for 15 minutes, a third in sauna-like conditions (86°F air, 30% humidity) for 30 minutes, and a control group in a cool room (64°F, 30% humidity).
The study found that the cold water therapy group recovered the least amount of maximum strength (82%) over three days, compared to the other groups which regained 88% to 89% of their strength. Furthermore, participants who underwent cold water immersion showed elevated levels of an enzyme indicating muscle damage for a longer period—three days post-treatment—than those in the hot water soak, warm air, or control groups, whose levels returned to normal within two to three days.
While the cold water group reported less pain after one day, this relief was temporary, increasing again by day two. None of the treatments significantly reduced overall pain or soreness after three days.
This new research adds to a growing body of evidence questioning the benefits of cold water immersion. Previous studies have suggested it may offer no advantages for women's recovery, and could potentially interfere with muscle growth and nutrient flow. However, some experts acknowledge that cold therapy might still aid athletes in specific scenarios, such as repeated bouts of activity in heat or for blunting perceived muscle soreness during multi-day events requiring rapid recovery.