Thermal interventions in post-exercise recovery: a narrative review of cryotherapy, thermotherapy and athletic performance

Abstract

Background: Optimizing recovery after exercise is an important component of athletic performance, injury prevention, and training adaptation. Exercise-induced muscle damage (EIMD) and delayed onset muscle soreness (DOMS) are common after intense exercise. Cryotherapy and thermotherapy are widely used, although their effectiveness remains debated.

Aim: To summarize evidence on the effects of cryotherapy and thermotherapy on post-exercise recovery.

Materials and methods: A narrative review of studies from PubMed, Web of Science, and Google Scholar was conducted, focusing on muscle soreness, strength recovery, inflammation, and performance.

Results: Cryotherapy reduces pain and inflammation but may impair long-term adaptations. Thermotherapy improves blood flow, flexibility, and supports later recovery stages. Effectiveness depends on timing, duration, and exercise type. Cold is more beneficial immediately after exercise, while heat is more effective in later phases.

Conclusions: Both methods are useful and complementary. A phase-based approach combining cryotherapy and thermotherapy appears most effective. Individual factors should guide recovery strategies. Further high-quality studies are needed.