Reviewing literature on using water immersion for recovery

Bleakley, C. M., & Davison, G. W. (2010). What is the biochemical and physiological rationale for using cold-water immersion in sports recovery? A systematic review. British journal of sports medicine, 44(3), 179-187.

ABSTRACT

Cold-water immersion (CWI) is a popular recovery

intervention after exercise. The scientific rationale is

not clear, and there are no clear guidelines for its use.

The aim of this review was to study the physiological

and biochemical effect of short periods of CWI. A

computer-based literature search, citation tracking and

related articles searches were undertaken. Primary

research studies using healthy human participants,

immersed in cold water (<15 5="" durations="" for="" min="">

or less were included. Data were extracted on

body temperature, cardiovascular, respiratory and

biochemical response. 16 studies were included.

Sample size was restricted, and there was a large

degree of study heterogeneity. CWI was associated

with an increase in heart rate, blood pressure,

respiratory minute volume and metabolism. Decreases

in end tidal carbon dioxide partial pressure and a

decrease in cerebral blood fl ow were also reported.

There was evidence of increases in peripheral

catecholamine concentration, oxidative stress and a

possible increase in free-radical-species formation. The

magnitude of these responses may be attenuated with

acclimatisation. CWI induces significant physiological

and biochemical changes to the body. Much of this

evidence is derived from full body immersions using

resting healthy participants. The physiological and

biochemical rationale for using short periods of CWI in

sports recovery still remains unclear.

 

Pournot, H., Bieuzen, F., Duffield, R., Lepretre, P. M., Cozzolino, C., & Hausswirth, C. (2011). Short term effects of various water immersions on recovery from exhaustive intermittent exercise. European journal of applied physiology, 111(7), 1287-1295.

Abstract

In order to investigate the effctiveness of

diVerent techniques of water immersion recovery on

maximal strength, power and the post-exercise inflammatory

response in elite athletes, 41 highly trained

(Football, Rugby, Volleyball) male subjects (age = 21.5 §

4.6 years, mass = 73.1 § 9.7 kg and height = 176.7 §

9.7 cm) performed 20 min of exhaustive, intermittent

exercise followed by a 15 min recovery intervention.

The recovery intervention consisted of diVerent water

immersion techniques, including: temperate water

immersion (36°C; TWI), cold water immersion (10°C;

CWI), contrast water temperature (10–42°C; CWT) and

a passive recovery (PAS). Performances during a maximal

30-s rowing test (P30 s), a maximal vertical countermovement

jump (CMJ) and a maximal isometric voluntary

contraction (MVC) of the knee extensor muscles were

measured at rest (Pre-exercise), immediately after the

exercise (Post-exercise), 1 h after (Post 1 h) and 24 h

later (Post 24 h). Leukocyte proWle and venous blood

markers of muscle damage (creatine kinase (CK) and

lactate dehydrogenase (LDH)) were also measured Preexercise,

Post 1 h and Post 24 h. A significant time effect

was observed to indicate a reduction in performance

(Pre-exercise vs. Post-exercise) following the exercise

bout in all conditions (P < 0.05). Indeed, at 1 h post

exercise, a significant improvement in MVC and P30 s

was respectively observed in the CWI and CWT groups

compared to pre-exercise. Further, for the CWI group,

this result was associated with a comparative blunting of

the rise in total number of leucocytes at 1 h post and of

plasma concentration of CK at 24 h post. The results

indicate that the practice of cold water immersion and

contrast water therapy are more effective immersion

modalities to promote a faster acute recovery of maximal

anaerobic performances (MVC and 30[1] all-out

respectively) after an intermittent exhaustive exercise.

These results may be explained by the suppression of

plasma concentrations of markers of inflammation

and damage, suggesting reduced passive leakage from

disrupted skeletal muscle, which may result in the

increase in force production during ensuing bouts of

exercise.

Ingram, J., Dawson, B., Goodman, C., Wallman, K., & Beilby, J. (2009). Effect of water immersion methods on post-exercise recovery from simulated team sport exercise. Journal of Science and Medicine in Sport, 12(3), 417-421.

Abstract

This study aimed to compare the efficacy of hot/cold contrast water immersion (CWI), cold-water immersion (COLD) and no recovery treatment (control) as post-exercise recovery methods following exhaustive simulated team sports exercise. Repeated sprint ability, strength, muscle soreness and inflammatory markers were measured across the 48-h post-exercise period. Eleven male team-sport athletes completed three 3-day testing trials, each separated by 2 weeks. On day 1, baseline measures of performance (10m×20m sprints and isometric strength of quadriceps, hamstrings and hip flexors) were recorded. Participants then performed 80 min of simulated team sports exercise followed by a 20-m shuttle run test to exhaustion. Upon completion of the exercise, and 24 h later, participants performed one of the post-exercise recovery procedures for 15 min. At 48 h post-exercise, the performance tests were repeated. Blood samples and muscle soreness ratings were taken before and immediately after post-exercise, and at 24 h and 48 h post-exercise. In comparison to the control and CWI treatments, COLD resulted in significantly lower (p < 0.05) muscle soreness ratings, as well as in reduced decrements to isometric leg extension and flexion strength in the 48-h post-exercise period. COLD also facilitated a more rapid return to baseline repeated sprint performances. The only benefit of CWI over control was a significant reduction in muscle soreness 24 h post-exercise. This study demonstrated that COLD following exhaustive simulated team sports exercise offers greater recovery benefits than CWI or control treatments.

Higgins, T. R., Heazlewood, I. T., & Climstein, M. (2011). A random control trial of contrast baths and ice baths for recovery during competition in U/20 rugby union. The Journal of Strength & Conditioning Research, 25(4), 1046.

ABSTRACT

Higgins, TR, Heazlewood, IT, and Climstein, M. A random control

trial of contrast baths and ice baths for recovery during

competition in U/20 rugby union. J Strength Cond Res 25(4):

1046–1051, 2011—Players in team sports must recover in

a relatively short period of time to perform at optimal levels. To

enhance recovery, cryotherapy is widely used. To date, there are

limited scientific data to support the use of cryotherapy

for recovery. Players (n = 26) from a premier rugby club

volunteered to participate in a random control trial (RCT) using

contrast baths, ice baths, and no recovery. Statistical analysis,

between group and within group, with repeated measures was

conducted along with determination of effect sizes in 2 field tests.

Pre and postfield tests including a 300-m test and a phosphate

decrement test and subjective reports were conducted during

the RCT. No significant difference was identified between base

tests and retests in the phosphate decrement test or the 300-m

tests. Effect size calculations identified a medium to large effect

(d = 0.72) for 300-m tests for contrast baths against control.

Trivial effects were identified for ice baths (d = 0.17) in the 300-m

test against control. Effect size calculations in the phosphate

decrement test showed a trivial effect (d = 0.18) contrast baths

and a negative effect (d = 20.62) for ice baths. Treatment–

treatment analysis identified a large effect for contrast baths

(d = 0.99) in the phosphate decrement test and a medium effect

for contrast baths (d = 0.53) in the 300-m test. Effect scores

across contrast baths, ice baths, and passive recovery along with

subjective reports indicate a trend toward contrast baths

benefiting recovery in rugby. The continued use of 5-minute

ice baths for recovery should be reconsidered based on this

research because trends suggest a detrimental effect.