Research
- Studies show up to 96 hour reduction in muscle soreness after cold water immersion
- Consideration should be given to the amount of time until the next training session or competition, does the exercise involve muscle damage?
- Repeating the recovery may be beneficial with contrast water therapy
- Maximal short duration efforts? If so the cold water immersion may be detrimental. Consideration must be given to potential change in muscle and core temperature and whether it will enhance performance or reduce performance
- High intensity efforts eg. crossfit comp – do not recommend cold water immersion to close to that effort.
- Need to warm up muscle, think about time between exercise efforts
Recommendations:
- Cold water immersion 10-15deg for cold water
- 38-40deg for hot water
- ratio for hot: cold 1:1
- 7 rotations of 1 minute hot and 1 minute cold
- duration of 14-15mins
- body size need to be taken into consideration
- children do not thermos-regulate as well as adults
- some evidence to say <10deg C stimulates nociceptors
- water less than 34deg C will cool down
Australian Institute of sport (AIS) water therapy:
