Cold Water Immersion as a Supporting Method for Post-Exercise Recovery and a Potential Tool for Improving General Health – A Narrative Review
DOI:
https://doi.org/10.12775/QS.2026.73.75280Keywords
cold water immersion, recovery, DOMS, neuromuscular function, training adaptationsAbstract
Background. Cold Water Immersion (CWI) is a widely used recovery strategy in sports; however, its effectiveness depends on the type of exercise performed and the intended training goals. This narrative review evaluated the effects of CWI on post-exercise recovery, neuromuscular function, training adaptations, and general health. Materials and methods. A systematic search of PubMed, Scopus, and Web of Science databases was conducted to identify experimental studies, randomized controlled trials, systematic reviews, and meta-analyses investigating the effects of CWI. The available evidence was narratively reviewed and qualitatively synthesized. Results. CWI reduces delayed onset muscle soreness (DOMS), improves perceived recovery, and may accelerate neuromuscular recovery following high-intensity exercise. However, regular CWI application after resistance training may attenuate hypertrophic adaptations. Evidence regarding the general health benefits of CWI remains limited. Conclusions. CWI represents an effective short-term recovery strategy; however, its application should be tailored to individual training objectives. Further research is required to establish optimal protocols and determine long-term physiological effects.References
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Copyright (c) 2026 Bartłomiej Markowski , Martyna Grzywacz, Agnieszka Dobrowolska, Marta Rząsa, Wojciech Ziębka, Oliwia Dziewięcka, Wojciech Kwieciński, Julia Mądrzak, Magdalena Iwaszko, Agata Kaczmarzyk
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