Research
Mixed
Cold water immersion (temperature <15°C) and cryotherapy reduce DOMS, but they do not significantly alter inflammatory markers (IL-6, CRP) or muscle damage markers (CK) after a single session.
If you want to feel less sore after a hard workout, try a 11-15 minute cold water bath (below 15°C) immediately after. It will help you feel better and less tired, but don't expect it to actually repair your muscle tissue or lower inflammation markers in your blood.
StrongQualifiesHIGH confidence
With the exception of immersion in warm water (>36◦), all the procedures were associated with similar improvements [in DOMS/Fatigue]. ... No significant effect was observed in our meta-analysis concerning changes in IL-6 and CRP concentrations in the blood.
Why this rating
Based on meta-analysis of 99 studies.
Source
An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis
Olivier Dupuy et al. · Frontiers in Physiology · 2018
Meta-analysis · 99 studiesCited 382×
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