The Effects of Cold Water Immersion on Postexercise Muscle Soreness and Fatigue

2016 ◽  
Vol 21 (2) ◽  
pp. 4-11
Author(s):  
Christina J. Lorete ◽  
Riley N. Fontaine ◽  
Lauren A. Welsch ◽  
Johanna M. Hoch
Keyword(s):  
Muscle Fatigue ◽  
Cold Water ◽  
Water Immersion ◽  
Cold Water Immersion ◽  
Clinical Question ◽  
Bottom Line ◽  
Physically Active ◽  
Postexercise Recovery ◽  
Active Adults ◽  
Quality Evidence

Clinical Question:Is there evidence to suggest continuous cold water immersion (CWI) as a postexercise recovery intervention is more effective at reducing perceived muscle fatigue or soreness as measured using a Visual Analog Scale (VAS) when compared with passive rest in physically active adults?Summary of Key Findings:A systematic search of the literature produced 124 studies, with two randomized controlled trials and two cross-over studies meeting the inclusion criteria.Clinical Bottom Line:There is inconsistent, limited-quality evidence to support that the use of CWI postexercise is more effective at reducing perceived muscle fatigue or soreness in physically active adults when compared with passive rest. The results of the included studies were inconsistent regarding the application of continuous CWI for 10–14 min to reduce perceived muscle fatigue and soreness when compared with passive rest. The good-quality evidence found no difference between conditions and the three limited-quality studies identified differences between the conditions.

Should Cooling Vests Be Used to Treat Exertional Heatstroke? A Critically Appraised Topic

2017 ◽  
Vol 26 (3) ◽  
pp. 286-289
Author(s):  
Megan L. Keen ◽  
Kevin C. Miller
Keyword(s):  
Cold Water ◽  
Core Body Temperature ◽  
Water Immersion ◽  
Heat Stroke ◽  
Cold Water Immersion ◽  
Clinical Scenario ◽  
Clinical Question ◽  
Bottom Line ◽  
Cooling Rates ◽  
Central Nervous System Dysfunction

Clinical Scenario:Exercise performed in hot and humid environments increases core body temperature (TC). If TC exceeds 40.5°C for prolonged periods of time, exertional heat stroke (EHS) may occur. EHS is a leading cause of sudden death in athletes. Mortality and morbidity increase the longer the patient’s TC remains above 40.5°C; thus, it is imperative to initiate cooling as quickly as possible. Acceptable cooling rates in EHS situations are 0.08–0.15°C/min, while ideal cooling rates are above 0.16°C/min. Cooling vests are popular alternatives for cooling hyperthermic adults. Most vests cover the anterior and posterior torso and have varying numbers of pouches for phase-change materials (eg, gel packs); some vests only use circulating water to cool. While cooling vests offer several advantages (eg, portability), studies demonstrating their effectiveness at rapidly reducing TC in EHS scenarios are limited.Clinical Question:Are TC cooling rates acceptable (ie, >0.08°C/min) when hyperthermic humans are treated with cooling vests postexercise?Summary of Findings:No significant differences in TC cooling rates occurred between cooling vests and no cooling vests. Cooling rates across all studies were ≤0.053°C/min.Clinical Bottom Line:Cooling vests do not provide acceptable cooling rates of hyperthermic humans postexercise and should not be used to treat EHS. Instead, EHS patients should be treated with cold-water immersion within 30 min of collapse to avoid central nervous system dysfunction and organ failure.Strength of Recommendation:Strong evidence (eg, level 2 studies with PEDro scores ≥5) suggests that cooling vests do not reduce TC quickly and thus should not be used in EHS scenarios.

scholarly journals Effects of cold water immersion and active recovery on hemodynamics and recovery of muscle strength following resistance exercise

2015 ◽  
Vol 309 (4) ◽  
pp. R389-R398 ◽  
Author(s):  
Llion A. Roberts ◽  
Makii Muthalib ◽  
Jamie Stanley ◽  
Glen Lichtwark ◽  
Kazunori Nosaka ◽  
...  
Keyword(s):  
Resistance Exercise ◽  
Cold Water ◽  
Water Immersion ◽  
Cold Water Immersion ◽  
Isometric Strength ◽  
Muscle Temperature ◽  
Active Recovery ◽  
Recovery Strategies ◽  
Postexercise Recovery ◽  
Voluntary Contractions

Cold water immersion (CWI) and active recovery (ACT) are frequently used as postexercise recovery strategies. However, the physiological effects of CWI and ACT after resistance exercise are not well characterized. We examined the effects of CWI and ACT on cardiac output (Q̇), muscle oxygenation (SmO2), blood volume (tHb), muscle temperature (Tmuscle), and isometric strength after resistance exercise. On separate days, 10 men performed resistance exercise, followed by 10 min CWI at 10°C or 10 min ACT (low-intensity cycling). Q̇ (7.9 ± 2.7 l) and Tmuscle (2.2 ± 0.8°C) increased, whereas SmO2 (−21.5 ± 8.8%) and tHb (−10.1 ± 7.7 μM) decreased after exercise ( P < 0.05). During CWI, Q̇ (−1.1 ± 0.7 l) and Tmuscle (−6.6 ± 5.3°C) decreased, while tHb (121 ± 77 μM) increased ( P < 0.05). In the hour after CWI, Q̇ and Tmuscle remained low, while tHb also decreased ( P < 0.05). By contrast, during ACT, Q̇ (3.9 ± 2.3 l), Tmuscle (2.2 ± 0.5°C), SmO2 (17.1 ± 5.7%), and tHb (91 ± 66 μM) all increased ( P < 0.05). In the hour after ACT, Tmuscle, and tHb remained high ( P < 0.05). Peak isometric strength during 10-s maximum voluntary contractions (MVCs) did not change significantly after CWI, whereas it decreased after ACT (−30 to −45 Nm; P < 0.05). Muscle deoxygenation time during MVCs increased after ACT ( P < 0.05), but not after CWI. Muscle reoxygenation time after MVCs tended to increase after CWI ( P = 0.052). These findings suggest first that hemodynamics and muscle temperature after resistance exercise are dependent on ambient temperature and metabolic demands with skeletal muscle, and second, that recovery of strength after resistance exercise is independent of changes in hemodynamics and muscle temperature.

scholarly journals Brain mapping after prolonged cycling and during recovery in the heat

2013 ◽  
Vol 115 (9) ◽  
pp. 1324-1331 ◽  
Author(s):  
Kevin De Pauw ◽  
Bart Roelands ◽  
Uroš Marušič ◽  
Helio Fernandez Tellez ◽  
Kristel Knaepen ◽  
...  
Keyword(s):  
Cold Water ◽  
Water Immersion ◽  
Time Trial ◽  
Insular Cortex ◽  
Cycling Performance ◽  
Cold Water Immersion ◽  
Active Recovery ◽  
Somatosensory Information ◽  
Postexercise Recovery ◽  
Simulated Time

The aim of this study was to determine the effect of prolonged intensive cycling and postexercise recovery in the heat on brain sources of altered brain oscillations. After a max test and familiarization trial, nine trained male subjects (23 ± 3 yr; maximal oxygen uptake = 62.1 ± 5.3 ml·min−1·kg−1) performed three experimental trials in the heat (30°C; relative humidity 43.7 ± 5.6%). Each trial consisted of two exercise tasks separated by 1 h. The first was a 60-min constant-load trial, followed by a 30-min simulated time trial (TT1). The second comprised a 12-min simulated time trial (TT2). After TT1, active recovery (AR), passive rest (PR), or cold water immersion (CWI) was applied for 15 min. Electroencephalography was measured at baseline and during postexercise recovery. Standardized low-resolution brain electromagnetic tomography was applied to accurately pinpoint and localize altered electrical neuronal activity. After CWI, PR and AR subjects completed TT2 in 761 ± 42, 791 ± 76, and 794 ± 62 s, respectively. A prolonged intensive cycling performance in the heat decreased β activity across the whole brain. Postexercise AR and PR elicited no significant electrocortical differences, whereas CWI induced significantly increased β3 activity in Brodmann areas (BA) 13 (posterior margin of insular cortex) and BA 40 (supramarginal gyrus). Self-paced prolonged exercise in the heat seems to decrease β activity, hence representing decreased arousal. Postexercise CWI increased β3 activity at BA 13 and 40, brain areas involved in somatosensory information processing.

scholarly journals Cold-Water Immersion for Hyperthermic Humans Wearing American Football Uniforms

2015 ◽  
Vol 50 (8) ◽  
pp. 792-799 ◽  
Author(s):  
Kevin C. Miller ◽  
Erik E. Swartz ◽  
Blaine C. Long
Keyword(s):  
Effect Size ◽  
Cold Water ◽  
Water Immersion ◽  
Cold Water Immersion ◽  
Current Treatment ◽  
The Body ◽  
American Football ◽  
Cooling Rates ◽  
Physically Active ◽  
Core Cooling

Context Current treatment recommendations for American football players with exertional heatstroke are to remove clothing and equipment and immerse the body in cold water. It is unknown if wearing a full American football uniform during cold-water immersion (CWI) impairs rectal temperature (Trec) cooling or exacerbates hypothermic afterdrop. Objective To determine the time to cool Trec from 39.5°C to 38.0°C while participants wore a full American football uniform or control uniform during CWI and to determine the uniform's effect on Trec recovery postimmersion. Design Crossover study. Setting Laboratory. Patients or Other Participants A total of 18 hydrated, physically active, unacclimated men (age = 22 ± 3 years, height = 178.8 ± 6.8 cm, mass = 82.3 ± 12.6 kg, body fat = 13% ± 4%, body surface area = 2.0 ± 0.2 m2). Intervention(s) Participants wore the control uniform (undergarments, shorts, crew socks, tennis shoes) or full uniform (control plus T-shirt; tennis shoes; jersey; game pants; padding over knees, thighs, and tailbone; helmet; and shoulder pads). They exercised (temperature approximately 40°C, relative humidity approximately 35%) until Trec reached 39.5°C. They removed their T-shirts and shoes and were then immersed in water (approximately 10°C) while wearing each uniform configuration; time to cool Trec to 38.0°C (in minutes) was recorded. We measured Trec (°C) every 5 minutes for 30 minutes after immersion. Main Outcome Measure(s) Time to cool from 39.5°C to 38.0°C and Trec. Results The Trec cooled to 38.0°C in 6.19 ± 2.02 minutes in full uniform and 8.49 ± 4.78 minutes in control uniform (t17 = −2.1, P = .03; effect size = 0.48) corresponding to cooling rates of 0.28°C·min−1 ± 0.12°C·min−1 in full uniform and 0.23°C·min−1 ± 0.11°C·min−1 in control uniform (t17 = 1.6, P = .07, effect size = 0.44). The Trec postimmersion recovery did not differ between conditions over time (F1,17 = 0.6, P = .59). Conclusions We speculate that higher skin temperatures before CWI, less shivering, and greater conductive cooling explained the faster cooling in full uniform. Cooling rates were considered ideal when the full uniform was worn during CWI, and wearing the full uniform did not cause a greater postimmersion hypothermic afterdrop. Clinicians may immerse football athletes with hyperthermia wearing a full uniform without concern for negatively affecting body-core cooling.

scholarly journals Cold water immersion enhances recovery of submaximal muscle function after resistance exercise

2014 ◽  
Vol 307 (8) ◽  
pp. R998-R1008 ◽  
Author(s):  
Llion A. Roberts ◽  
Kazunori Nosaka ◽  
Jeff S. Coombes ◽  
Jonathan M. Peake
Keyword(s):  
Resistance Exercise ◽  
High Intensity ◽  
Muscle Function ◽  
Cold Water ◽  
Water Immersion ◽  
Venous Blood ◽  
Cold Water Immersion ◽  
Active Recovery ◽  
Physically Active ◽  
Training Adaptations

We investigated the effect of cold water immersion (CWI) on the recovery of muscle function and physiological responses after high-intensity resistance exercise. Using a randomized, cross-over design, 10 physically active men performed high-intensity resistance exercise followed by one of two recovery interventions: 1) 10 min of CWI at 10°C or 2) 10 min of active recovery (low-intensity cycling). After the recovery interventions, maximal muscle function was assessed after 2 and 4 h by measuring jump height and isometric squat strength. Submaximal muscle function was assessed after 6 h by measuring the average load lifted during 6 sets of 10 squats at 80% of 1 repetition maximum. Intramuscular temperature (1 cm) was also recorded, and venous blood samples were analyzed for markers of metabolism, vasoconstriction, and muscle damage. CWI did not enhance recovery of maximal muscle function. However, during the final three sets of the submaximal muscle function test, participants lifted a greater load ( P < 0.05, Cohen's effect size: 1.3, 38%) after CWI compared with active recovery. During CWI, muscle temperature decreased ∼7°C below postexercise values and remained below preexercise values for another 35 min. Venous blood O2 saturation decreased below preexercise values for 1.5 h after CWI. Serum endothelin-1 concentration did not change after CWI, whereas it decreased after active recovery. Plasma myoglobin concentration was lower, whereas plasma IL-6 concentration was higher after CWI compared with active recovery. These results suggest that CWI after resistance exercise allows athletes to complete more work during subsequent training sessions, which could enhance long-term training adaptations.

scholarly journals Recovery From Exercise-Induced Muscle Damage: Cold-Water Immersion Versus Whole-Body Cryotherapy

2017 ◽  
Vol 12 (3) ◽  
pp. 402-409 ◽  
Author(s):  
Abd-Elbasset Abaïdia ◽  
Julien Lamblin ◽  
Barthélémy Delecroix ◽  
Cédric Leduc ◽  
Alan McCall ◽  
...  
Keyword(s):  
Muscle Damage ◽  
Cold Water ◽  
Water Immersion ◽  
Cold Water Immersion ◽  
Whole Body ◽  
Countermovement Jump ◽  
Jump Performance ◽  
Physically Active ◽  
Exercise Induced ◽  
Whole Body Cryotherapy

Purpose:To compare the effects of cold-water immersion (CWI) and whole-body cryotherapy (WBC) on recovery kinetics after exercise-induced muscle damage.Methods:Ten physically active men performed single-leg hamstring eccentric exercise comprising 5 sets of 15 repetitions. Immediately postexercise, subjects were exposed in a randomized crossover design to CWI (10 min at 10°C) or WBC (3 min at –110°C) recovery. Creatine kinase concentrations, knee-flexor eccentric (60°/s) and posterior lower-limb isometric (60°) strength, single-leg and 2-leg countermovement jumps, muscle soreness, and perception of recovery were measured. The tests were performed before and immediately, 24, 48, and 72 h after exercise.Results:Results showed a very likely moderate effect in favor of CWI for single-leg (effect size [ES] = 0.63; 90% confidence interval [CI] = –0.13 to 1.38) and 2-leg countermovement jump (ES = 0.68; 90% CI = –0.08 to 1.43) 72 h after exercise. Soreness was moderately lower 48 h after exercise after CWI (ES = –0.68; 90% CI = –1.44 to 0.07). Perception of recovery was moderately enhanced 24 h after exercise for CWI (ES = –0.62; 90% CI = –1.38 to 0.13). Trivial and small effects of condition were found for the other outcomes.Conclusions:CWI was more effective than WBC in accelerating recovery kinetics for countermovement-jump performance at 72 h postexercise. CWI also demonstrated lower soreness and higher perceived recovery levels across 24–48 h postexercise.

scholarly journals Combining cooling or heating applications with exercise training to enhance performance and muscle adaptations

2020 ◽  
Vol 129 (2) ◽  
pp. 353-365 ◽  
Author(s):  
Robert D. Hyldahl ◽  
Jonathan M. Peake
Keyword(s):  
Mitochondrial Biogenesis ◽  
Cold Water ◽  
Water Immersion ◽  
Cold Water Immersion ◽  
Passive Heating ◽  
Muscle Adaptations ◽  
Postexercise Recovery ◽  
Long Term Performance ◽  
Term Performance

Athletes use cold water immersion, cryotherapy chambers, or icing in the belief that these strategies improve postexercise recovery and promote greater adaptations to training. A number of studies have systematically investigated how regular cold water immersion influences long-term performance and muscle adaptations. The effects of regular cold water immersion after endurance or high-intensity interval training on aerobic capacity, lactate threshold, power output, and time trial performance are equivocal. Evidence for changes in angiogenesis and mitochondrial biogenesis in muscle in response to regular cold water immersion is also mixed. More consistent evidence is available that regular cold water immersion after strength training attenuates gains in muscle mass and strength. These effects are attributable to reduced activation of satellite cells, ribosomal biogenesis, anabolic signaling, and muscle protein synthesis. Athletes use passive heating to warm up before competition or improve postexercise recovery. Emerging evidence indicates that regular exposure to ambient heat, wearing garments perfused with hot water, or microwave diathermy can mimic the effects of endurance training by stimulating angiogenesis and mitochondrial biogenesis in muscle. Some passive heating applications may also mitigate muscle atrophy through their effects on mitochondrial biogenesis and muscle fiber hypertrophy. More research is needed to consolidate these findings, however. Future research in this field should focus on 1) the optimal modality, temperature, duration, and frequency of cooling and heating to enhance long-term performance and muscle adaptations and 2) whether molecular and morphological changes in muscle in response to cooling and heating applications translate to improvements in exercise performance.

Cold-Water Immersion for Athletic Recovery: One Size Does Not Fit All

2017 ◽  
Vol 12 (1) ◽  
pp. 2-9 ◽  
Author(s):  
Jessica M. Stephens ◽  
Shona Halson ◽  
Joanna Miller ◽  
Gary J. Slater ◽  
Christopher D. Askew
Keyword(s):  
Cold Water ◽  
Enhanced Recovery ◽  
Scientific Evidence ◽  
Water Immersion ◽  
Cardiovascular Responses ◽  
Cold Water Immersion ◽  
Performance Outcomes ◽  
Individual Characteristics ◽  
The Body ◽  
Postexercise Recovery

The use of cold-water immersion (CWI) for postexercise recovery has become increasingly prevalent in recent years, but there is a dearth of strong scientific evidence to support the optimization of protocols for performance benefits. While the increase in practice and popularity of CWI has led to multiple studies and reviews in the area of water immersion, the research has predominantly focused on performance outcomes associated with postexercise CWI. Studies to date have generally shown positive results with enhanced recovery of performance. However, there are a small number of studies that have shown CWI to have either no effect or a detrimental effect on the recovery of performance. The rationale for such contradictory responses has received little attention but may be related to nuances associated with individuals that may need to be accounted for in optimizing prescription of protocols. To recommend optimal protocols to enhance athletic recovery, research must provide a greater understanding of the physiology underpinning performance change and the factors that may contribute to the varied responses currently observed. This review focuses specifically on why some of the current literature may show variability and disparity in the effectiveness of CWI for recovery of athletic performance by examining the body temperature and cardiovascular responses underpinning CWI and how they are related to performance benefits. This review also examines how individual characteristics (such as physique traits), differences in water-immersion protocol (depth, duration, temperature), and exercise type (endurance vs maximal) interact with these mechanisms.

Efficacy of Cold Water Immersion Prior to Endurance Cycling or Running to Increase Performance: A Critically Appraised Topic

2018 ◽  
Vol 23 (1) ◽  
pp. 3-9
Author(s):  
Connor A. Burton ◽  
Christine A. Lauber
Keyword(s):  
Perceived Exertion ◽  
Cold Water ◽  
Water Immersion ◽  
Endurance Performance ◽  
Cold Water Immersion ◽  
Rating Of Perceived Exertion ◽  
Control Group ◽  
Time To Exhaustion ◽  
Bottom Line ◽  
Endurance Cycling

Clinical Question: Is there evidence to support precooling with cold water immersion prior to endurance cycling and running in hot, humid environments to enhance performance? Clinical Bottom Line: There is moderate evidence suggesting cold water immersion (CWI) as a precooling intervention improves endurance performance in cyclists and runners in a hot, humid environment. All five included studies reported significant improvements in endurance performance regarding time to exhaustion or distance traveled. In all included studies, core temperature was significantly decreased in the CWI group versus the control group during the fifth and twentieth minutes of exercise. No significant differences were reported for the rating of perceived exertion (RPE) between the CWI and control groups.

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