Hot For Recovery: Hot But Not Cold Water Immersion Speeds Up Power Recovery
Where RFD is the key performance determinant, choose hot.
This study investigated the effects of hot and cold water immersion on muscle recovery after exercise-induced muscle damage, providing valuable insights for athletes and fitness enthusiasts.
PMID: 38967392
Key Points
Aim: To compare the effects of hot and cold water immersion on neuromuscular recovery following exercise-induced muscle damage (EIMD).
Methods:
30 physically active males participated
Subjects completed an EIMD protocol followed by one of three recovery interventions:
Cold water immersion (11 °C, CWI 11)
Hot water immersion (41 °C, HWI 41)
Warm-bath control (36 °C, CON 36)
Measurements taken: knee extensor strength, explosive strength, muscle soreness, and electromyography signals
Assessments were done before EIMD, 24 hours post-EIMD, and 48 hours post-EIMD.
Results
Maximal Strength Recovery: Both CWI 11 and HWI 41 showed similar peak torque (Tpeak) recovery at 48 hours post-EIMD.
Explosive Strength Recovery: Only HWI 41 resulted in a return to baseline values for rate of force development (RFD100-200) at 48 hours post-EIMD.
Muscle Soreness: Pressure pain threshold (PPT) returned to baseline only after HWI 41 at 48 hours post-EIMD.
Muscle Activation: Cold water immersion led to a significant increase in the low-frequency band of muscle activation.
Practical Takeaway
Hot Bath for Explosive Strength: Athletes requiring rapid force development should consider hot water immersion (41 °C) for recovery after intense exercise.
Pain Management: Hot water immersion may be more effective in reducing muscle soreness compared to cold water immersion.
Timing: A single session of hot water immersion immediately after exercise can improve recovery within 48 hours.
Temperature Matters: Use water at 41 °C for hot immersion and 11 °C for cold immersion to replicate the study's conditions.
