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Cold water immersion settings for reducing muscle tissue temperature: a linear dose-response relationship
Bart A Vromans1, Robin T Thorpe2,3, Patrick J Viroux4
1Department of Human Movement Sciences, Faculty of Behavior and Movement Sciences, Vrije Universiteit, Amsterdam, the Netherlands.
The Journal of Sports Medicine and Physical Fitness
|June 18, 2019
Summary
Cold water immersion (CWI) effectively lowers muscle temperature, a key recovery mechanism in sports. Optimal CWI involves full-body immersion for 11 minutes at 10°C, with a minimum dose of 1.1 for significant effects.
Area of Science:
- Sports Science
- Physiology
- Recovery Modalities
Background:
- Cold water immersion (CWI) is a common sports recovery tool, but its precise mechanisms and optimal application require further clarification.
- Understanding how CWI affects muscle tissue temperature is crucial for optimizing its use.
Purpose of the Study:
- To systematically review the literature on CWI's effect on muscle tissue temperature.
- To identify a dose-response relationship for CWI to determine optimal parameters for muscle cooling.
Main Methods:
- Systematic literature search of PubMed and Sport Discus databases.
- Analysis of dose-response relationships using linear regression, controlling for measurement depth and immersion position.
Main Results:
- Ten studies with 104 participants and 26 CWI protocols were analyzed.
- Significant reductions in muscle tissue temperature were observed with 24 CWI protocols.
- A strong dose-response relationship (r=0.87) was found for full-body immersion at 30mm depth.
Conclusions:
- CWI significantly decreases muscle tissue temperature.
- A minimum CWI dose of 1.1 (11 minutes at 10°C) is recommended for significant muscle cooling.
- Optimal CWI protocols enhance its effectiveness as a recovery strategy.
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