FitProven
Evidence Breakdown
Based on 3 studies
Evidence map
For & against, at a glance
Meta-Analysis
Pro
Leeder J et al. · 2012British Journal of Sports MedicineMeta-analysis of 14 studies found CWI was effective at reducing DOMS at 24h, 48h, and 96h post-exercise compared to passive recovery.
0.85
Meta-analysis of 14 studies found CWI was effective at reducing DOMS at 24h, 48h, and 96h post-exercise compared to passive recovery.
Design Meta-Analysis (1.0) × quality 0.85 = impact 0.85
View sourceSystematic Review
Pro
Malta ES et al. · 2021Sports MedicineSystematic review found CWI effective for reducing perceived muscle soreness and some markers of muscle damage, but noted that benefits for performance recovery were inconsistent across studies.
0.68
Systematic review found CWI effective for reducing perceived muscle soreness and some markers of muscle damage, but noted that benefits for performance recovery were inconsistent across studies.
Design Systematic Review (0.9) × quality 0.75 = impact 0.68
View sourceRCT
Con
Roberts LA et al. · 2015Journal of PhysiologyRCT found that regular cold water immersion after strength training attenuated long-term gains in muscle mass and strength. CWI blunted the activation of satellite cells and mTOR signaling pathway, suggesting it may impair adaptation when used chronically.
0.64
RCT found that regular cold water immersion after strength training attenuated long-term gains in muscle mass and strength. CWI blunted the activation of satellite cells and mTOR signaling pathway, suggesting it may impair adaptation when used chronically.
Design RCT (0.8) × quality 0.80 = impact 0.64
View sourceMeta-Analysis
Pro
Leeder J et al. · 2012British Journal of Sports MedicineMeta-analysis of 14 studies found CWI was effective at reducing DOMS at 24h, 48h, and 96h post-exercise compared to passive recovery.
0.85
Meta-analysis of 14 studies found CWI was effective at reducing DOMS at 24h, 48h, and 96h post-exercise compared to passive recovery.
Design Meta-Analysis (1.0) × quality 0.85 = impact 0.85
View sourceSystematic Review
Pro
Malta ES et al. · 2021Sports MedicineSystematic review found CWI effective for reducing perceived muscle soreness and some markers of muscle damage, but noted that benefits for performance recovery were inconsistent across studies.
0.68
Systematic review found CWI effective for reducing perceived muscle soreness and some markers of muscle damage, but noted that benefits for performance recovery were inconsistent across studies.
Design Systematic Review (0.9) × quality 0.75 = impact 0.68
View sourceRCT
Con
Roberts LA et al. · 2015Journal of PhysiologyRCT found that regular cold water immersion after strength training attenuated long-term gains in muscle mass and strength. CWI blunted the activation of satellite cells and mTOR signaling pathway, suggesting it may impair adaptation when used chronically.
0.64
RCT found that regular cold water immersion after strength training attenuated long-term gains in muscle mass and strength. CWI blunted the activation of satellite cells and mTOR signaling pathway, suggesting it may impair adaptation when used chronically.
Design RCT (0.8) × quality 0.80 = impact 0.64
View sourceTap any node to expand its detail.
Evidence
PRO (2)
PRO Meta-Analysis 0.85 Leeder J, Gissane C et al. (2012)
Meta-analysis of 14 studies found CWI was effective at reducing DOMS at 24h, 48h, and 96h post-exercise compared to passive recovery.
British Journal of Sports Medicine
PRO Systematic Review 0.75 Malta ES, Dutra YM et al. (2021)
Systematic review found CWI effective for reducing perceived muscle soreness and some markers of muscle damage, but noted that benefits for performance recovery were inconsistent across studies.
Sports Medicine
AGAINST (1)
AGAINST RCT 0.80 Roberts LA, Raastad T et al. (2015)
RCT found that regular cold water immersion after strength training attenuated long-term gains in muscle mass and strength. CWI blunted the activation of satellite cells and mTOR signaling pathway, suggesting it may impair adaptation when used chronically.
Journal of Physiology