Photo by NIck Bulanov
Cold therapy is rapidly becoming a favored method for muscle recovery among athletes, with experts highlighting its potential benefits in reducing soreness and enhancing performance. Marissa Miller reports for CNN Underscored that cold therapy products, including ice baths and compression boots, are being increasingly recognized for their role in post-exercise recovery.
Dr. Alex McDonald, a family physician specializing in sports medicine, adds that cold therapy has been integral to health practices for centuries. “There are multiple ways that cold can be applied to muscles or joints after exercise to aid in recovery” he explained. “The best studied is perhaps cold water immersion therapy. There is some evidence that cold water immersion therapy after exercise reduces delayed muscle onset soreness (DOMS) as well as reduces subjective muscle soreness and stiffness for a short period of time”.
Dr. Struan Coleman, an orthopedic expert, highlights the contrasting effects of heat and cold on muscle recovery. “Muscle metabolism is sensitive to changes in temperature,,” he noted. “Heating a muscle increases circulation and removes things like lactic acid that build up with muscle activation [but] cooling a muscle reduces the inflammation within a muscle and can allow healing of the muscle to occur.”
While cold therapy is gaining popularity, experts caution that its timing can significantly affect its effectiveness. Dr. Coleman advises that immersing in a cold tub right after physical activity decreases inflammation and enhances recovery. However, some studies suggest delaying cold therapy for 24 to 48 hours post-resistance training may be beneficial to allow natural inflammatory processes to aid muscle growth.
The growing consensus among fitness professionals underscores the need for athletes to consider incorporating cold therapy into their recovery routines while being mindful of the timing and method used to maximize benefits.
Sources:
[1] https://pmc.ncbi.nlm.nih.gov/articles/PMC5285720/
[2] https://edition.cnn.com/cnn-underscored/health-fitness/cold-therapy-workout-muscle-recovery
[3] https://p3recovery.com.au/optimising-your-recovery-when-to-hit-the-ice-baths/
[4] https://health.osu.edu/wellness/exercise-and-nutrition/do-ice-baths-help-workout-recovery
[5] https://www.runnersworld.com/uk/training/a776522/hot-bath-or-ice-bath-which-is-best-for-recovery/
[6] https://pmc.ncbi.nlm.nih.gov/articles/PMC2938508/
[7] https://www.orthocarolina.com/media/treating-sore-muscles-with-cold-therapy-
[8] https://www.henryford.com/blog/2018/08/hot-cold-therapy-whats-best-for-muscle-recovery
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