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.

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.

Heat balance precedes stabilization of body temperatures during cold water immersion

2003 ◽  
Vol 95 (1) ◽  
pp. 89-96 ◽  
Author(s):  
Peter Tikuisis
Keyword(s):  
Heat Balance ◽  
Cold Water ◽  
Water Immersion ◽  
Heat Content ◽  
Cold Water Immersion ◽  
The Body ◽  
Body Temperatures ◽  
Mean Body Temperature ◽  
The Core ◽  
Region Temperature

Certain previous studies suggest, as hypothesized herein, that heat balance (i.e., when heat loss is matched by heat production) is attained before stabilization of body temperatures during cold exposure. This phenomenon is explained through a theoretical analysis of heat distribution in the body applied to an experiment involving cold water immersion. Six healthy and fit men (mean ± SD of age = 37.5 ± 6.5 yr, height = 1.79 ± 0.07 m, mass = 81.8 ± 9.5 kg, body fat = 17.3 ± 4.2%, maximal O2 uptake = 46.9 ± 5.5 l/min) were immersed in water ranging from 16.4 to 24.1°C for up to 10 h. Core temperature (Tco) underwent an insignificant transient rise during the first hour of immersion, then declined steadily for several hours, although no subject's Tco reached 35°C. Despite the continued decrease in Tco, shivering had reached a steady state of ∼2 × resting metabolism. Heat debt peaked at 932 ± 334 kJ after 2 h of immersion, indicating the attainment of heat balance, but unexpectedly proceeded to decline at ∼48 kJ/h, indicating a recovery of mean body temperature. These observations were rationalized by introducing a third compartment of the body, comprising fat, connective tissue, muscle, and bone, between the core (viscera and vessels) and skin. Temperature change in this “mid region” can account for the incongruity between the body's heat debt and the changes in only the core and skin temperatures. The mid region temperature decreased by 3.7 ± 1.1°C at maximal heat debt and increased slowly thereafter. The reversal in heat debt might help explain why shivering drive failed to respond to a continued decrease in Tco, as shivering drive might be modulated by changes in body heat content.

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.

HEAT TRANSFER MODEL FOR PREDICTING SURVIVAL TIME IN COLD WATER IMMERSION

2005 ◽  
Vol 17 (04) ◽  
pp. 159-166 ◽  
Author(s):  
F. TARLOCHAN ◽  
S. RAMESH
Keyword(s):  
Heat Transfer ◽  
Water Temperature ◽  
Survival Time ◽  
Cold Water ◽  
Water Immersion ◽  
Thermal Conductance ◽  
Cold Water Immersion ◽  
The Body ◽  
Complex Nature ◽  
Transfer Model

In the present paper a heat transfer (HT) model to estimate survival time of individual stranded in cold water such as at sea is proposed. The HT model was derived based on the assumption that the body specific heat capacity and thermal conductance are not time dependent. The solution to the HT model simulates expected survival time as a function of water temperature, metabolism rate, skin, muscle and fat thickness, insulation thermal conductivity and thickness, height and weight of the subject. Although, these predictions must be considered approximate due to the complex nature of the variables involved, the proposed HT model can be employed to determine supplemental body insulation such as personal protective clothing to meet a predefined survival time in any given water temperature. In particular, the results obtained are useful as a decision aid in search and rescue mission in predicting survival time for shipwreck victims at sea.

Human thermoregulatory responses during cold water immersion after artificially induced sunburn

1992 ◽  
Vol 262 (4) ◽  
pp. R617-R623 ◽  
Author(s):  
K. B. Pandolf ◽  
R. W. Gange ◽  
W. A. Latzka ◽  
I. H. Blank ◽  
A. J. Young ◽  
...  
Keyword(s):  
Skin Temperature ◽  
Rectal Temperature ◽  
Cold Water ◽  
Water Immersion ◽  
Cold Water Immersion ◽  
The Body ◽  
Esophageal Temperature ◽  
Mean Skin Temperature ◽  
Thermoregulatory Responses ◽  
The Mean

Thermoregulatory responses during cold-water immersion (water temperature 22 degrees C) were compared in 10 young men before as well as 24 h and 1 wk after twice the minimal erythemal dose of ultraviolet-B radiation that covered approximately 85% of the body surface area. After 10 min of seated rest in cold water, the mean exercised for 50 min on a cycle ergometer (approximately 51% of maximal aerobic power). Rectal temperature, regional and mean heat flow (hc), mean skin temperature from five sites, and hearrt rate were measured continuously for all volunteers while esophageal temperature was measured for six subjects. Venous blood samples were collected before and after cold water immersion. The mean skin temperature was higher (P less than 0.05) throughout the 60-min cold water exposure both 24 h and 1 wk after sunburn compared with before sunburn. Mean hc was higher (P less than 0.05) after 10 min resting immersion and during the first 10 min of exercise when 24 h postsunburn was compared with presunburn, with the difference attributed primarily to higher hc from the back and chest. While rectal temperature and heart rate did not differ between conditions, esophageal temperature before immersion and throughout the 60 min of cold water immersion was higher (P less than 0.05) when 24 h postsunburn was compared with presunburn. Plasma volume increased (P less than 0.05) after 1 wk postsunburn compared with presunburn, whereas plasma protein concentration was reduced (P less than 0.05). After exercise cortisol was greater (P less than 0.05) 24 h postsunburn compared with either presunburn or 1 wk postsunburn.(ABSTRACT TRUNCATED AT 250 WORDS)

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.

scholarly journals Physiological and Biochemical Evaluation of Different Types of Recovery in National Level Paralympic Powerlifting

2021 ◽  
Vol 18 (10) ◽  
pp. 5155
Author(s):  
Wélia Yasmin Horacio dos Santos ◽  
Felipe J. Aidar ◽  
Dihogo Gama de Matos ◽  
Roland Van den Tillaar ◽  
Anderson Carlos Marçal ◽  
...  
Keyword(s):  
Cold Water ◽  
Water Immersion ◽  
National Level ◽  
Interleukin 2 ◽  
Muscle Thickness ◽  
Cold Water Immersion ◽  
The Body ◽  
Plasma Cytokines ◽  
And Performance ◽  
Recovery Methods

Background: Recovery from training is vital as it ensures training and performance to continue at high intensities and longer durations to stimulate the body and cause further adaptations. Objective: To evaluate different methods of post-workout recovery in Paralympic powerlifting athletes. Methods: Twelve male athletes participated (25.4 ± 3.3 years; 70.3 ± 12.1 kg). The presence of muscle edema, pain threshold, plasma cytokines, and performance measurement were evaluated five times. The recovery methods used in this study were passive recovery (PR), dry needling (DN), and cold-water immersion (CWI). Results: The data analysis showed that the maximal force decreased compared to the pretest value at 15 min and 2 h. The results also revealed that CWI and DN increased Interleukin 2 (IL-2) levels from 24 to 48 h more than that from 2 h to 24 h. After DN, muscle thickness did not increase significantly in any of the muscles, and after 2 h, muscle thickness decreased significantly again in the major pectoralis muscle. After CWI, pain pressure stabilized after 15 min and increased significantly again after 2 h for acromial pectoralis. Conclusion: The strength training sessions generate several changes in metabolism and different recovery methods contribute differently to maintain homeostasis in Paralympic powerlifting athletes.

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