If you have ever finished a grueling workout and felt that deep ache in your muscles, you might wonder if a cold plunge could help. New research looks at how a single session of cold-water immersion (CWI) affects your body after exercise. The study found that people who used cold water reported lower scores for muscle soreness compared to those who just rested.
However, the benefits come with a trade-off in timing. While the cold water helps with pain, it can cause a temporary drop in explosive power right after you finish your workout. This drop is short-lived, as the ability to jump or move explosively usually returns within 24 to 48 hours. The study also looked at muscle strength and certain markers of muscle damage, but these did not show significant changes.
It is important to note that the evidence for reduced soreness is not very certain, and the data on muscle damage markers was not robust. Because of the temporary dip in explosive power, the timing of a cold plunge matters. It might be most helpful when your goal is to manage pain and feel ready for the next day, rather than if you need to perform a high-power task immediately after your workout.
