Machado et al. found cold-water immersion slightly beat passive recovery for soreness, with the best signal around 11–15 °C for 11–15 minutes. Helpful for feeling better; not a hypertrophy hack.
Research
Moderate evidence
Cold-water immersion and muscle soreness (Machado 2016)
Dose-response meta-analysis of post-exercise ice baths.
Details
- Authors
- Machado AF, Ferreira PH, Micheletti JK, et al.
- Publication
- Sports Medicine
- Published
- 2016
- Abstract
- Nine RCTs showed CWI reduced muscle soreness versus passive recovery, with the strongest effects at water temperatures of 11–15 °C and immersions of 11–15 minutes.
- Key findings
- Small but significant immediate and delayed soreness benefits; dose-response favored moderately cold, moderately long immersions.
- Methodology
- Systematic review and meta-analysis of randomized trials versus passive recovery.
Editorial rating ★ 4.3
Use it when you need to feel less sore tomorrow, not to grow more muscle.
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