Physiological Mechanisms and Performance Recovery following Post-exercise Cold Water Immersion

Post-exercise cold water immersion (CWI) stands as a widely adopted recovery strategy amongst athletes. This practice has gathered considerable attention due to its potential to improve post-exercise recovery across a spectrum of sports. The mechanisms underlying these benefits are multifaceted, encompassing the mitigation of thermal and cardiovascular strain, the amelioration of secondary muscle damage and soreness, and the restoration of cardiac autonomic function. Nonetheless, there exists a nuanced perspective on the suitability of CWI as a recovery tool, following investigations reporting a lack of ergogenic effects, and in certain cases, impaired recovery. Such differences in outcomes are likely due to several influential factors, including the nature of the exercise-induced fatigue, the specific recovery variable under scrutiny, the particulars of the CWI protocol, and the timing of recovery assessments. This mini-review will discuss the efficacy and mechanisms underpinning the use of CWI in common recovery scenarios. These scenarios include the use of CWI between successive exercise sessions, the post-exercise application of CWI in the context of aerobic and resistance exercise, and the integration of CWI during multiday tournaments or periods of intensified training. The examined literature collectively indicates 1) use of CWI should be cautioned when considering its application between high-intensity, short-duration activities, as it may inadvertently compromise performance, thereby warranting avoidance; 2) CWI appears most likely to confer benefits for acute recovery when inserted between exercise bouts characterized by significant thermal and cardiovascular strain; and 3) CWI may be beneficial during multi-day training or competition formats marked by rigorous daily exertions and the potential for pronounced physiological stress and secondary muscle damage.