Chilling Out for the Win? Debunking the Cold Water Plunge for Faster Recovery
Ah, the icy embrace of a post-run dip. We’ve all seen the images: elites emerging from baths of ice cubes, muscles twitching, supposedly turbocharging their recovery. But hold your jingle bells! Before you trade your trainers for swimsuits and dive head-first into that ice bucket, that icy dip might be more bah humbug than ho ho ho…
The Myth
It’s a simple one… Cold Water Immersion (CWI) aids recovery.
The Reality
Let’s plunge into the research…
While it is true to say that some small trials have suggested that Cold Water Immersion (CWI) is beneficial their findings have been contradicted by other, often larger, studies. Importantly, two recent systematic reviews of the topic concluded that CWI might aid in reducing the duration of Delayed Onset Muscle Soreness (DOMS). However, it has no effect on return of normal function, commonly measured as Running Economy, muscle strength / power, and biomechanics. An important comment of these reviews is on the relative short comings of many of the positive trials.
As highlighted in the aforementioned reviews, a number of studies point to potential downsides of CWI. In particular, impairment of muscle protein synthesis for as long as two weeks has been documented. Negating one of the very reasons you are training in the first place!
Furthermore, pushing the cold too far has been shown to impair immune function for several hours, potentially increasing your vulnerability to illness. So, while that invigorating shiver might feel good, remember, your body has other priorities beyond looking like a human popsicle.
So that icy dip looks to do more harm than good…
The Verdict
While cold water immersion might feel refreshing and offer some subjective benefits such as a reduction in DOMS, the science indicates it does more harm than good and there is little to recommend its practice.
Relaxing on the sofa in comfortable sweats with a nice hot cup of cocoa is probably equally effective, and certainly more enjoyable!
Bonus Tip
Focus on the recovery basics like getting enough sleep, staying hydrated, and fueling your body with nutritious food. These proven strategies will do wonders for your post-run bounce-back, regardless of the temperature of your chosen chill zone.
Stay tuned for another dose of myth-busting goodness tomorrow, and remember, running knowledge is the best kind of holiday gift! So don’t forget to share.
Never ‘Miss-a-Myth’!
Drop your email below and we’ll jingle-fy your inbox when each new myth-buster is published.