Do you need to chill out or Warm up after a game?
The Science Behind Cryotherapy and Thermotherapy Recovery for Athletes
Cryotherapy (Cold Therapy)
Cryotherapy is a form of treatment that uses cold temperatures promote muscle recovery and enhance performance by restricting blood flow, inhibiting inflammation and easing pain. It typically involves the use of Ice-packs, Cold-sprays, and cold water immersion (beach recovery, ice baths) and cryotherapy chambers. You have probably heard of athletes and fitness enthusiasts using cryotherapy first thing in the morning or immediately after a game/injury. This is because the cold water acts as an anti-inflammatory which supposedly prevents inflammation from affecting any tissue that has been damaged during activity (DOMS – Delayed Onset Muscle Soreness).
Thermotherapy (Heat Therapy)
Thermotherapy uses warmth to promote muscle recovery and enhance performance by increasing blood flow, promoting inflammation, relaxing tight muscles, and reducing pain. Common examples include heat pads, hot water bottles, hot water immersion (warm baths/spas), and saunas/steam rooms. It’s over-shadowed by the popularised Cryotherapy option listed above, however, there is evidence suggesting Thermotherapy is the better solution to quick recovery. This is due to increases in blood flow, which leads to an increase in the transportation of nutrients to the affected areas, thus promoting healing and recovery of DOMS (Delayed Onset Muscle Soreness).
How Does It Compare In The Research?
A recent paper by Sautillet et al (2024), tested how Cold Water Immersion (CWI @11°C) and Hot Water Immersion (HWI @ 41°C) affected muscle recovery from DOMS. Contrary to popular opinion, they found that a single session of Thermotherapy was more beneficial to athlete recovery than Cryotherapy.
– Cryotherapy delayed the recovery of explosive strength while Heat Therapy accelerated recovery of explosive strength.
– Heat Therapy reduced the severity of DOMS compared to Cryotherapy
– Cryotherapy reduced the loss of maximal strength compared to Heat Therapy
Key Points For Athletes?
USE HOT WATER IMMERSION… If you are an athlete AND require rapid force generation, 25 minutes of hot water immersion (41°C) will assist recovery faster than cold water immersion.
USE COLD WATER IMMERSION… If you are an athlete who requires maximal strength, 20 minutes of cold water immersion (11°C) will assist recovery faster than hot water immersion
IF YOU AREN’T SURE WHAT TO USE… hot water immersion has shown to have less negative consequences to muscle recovery than cold water immersion (11°C) or warm water immersion (36°C).
References
Sautillet B, Bourdillon N, Millet GP, Billaut F, Hassar A, Moufti H, Ahmaïdi S, Costalat G. Hot But Not Cold Water Immersion Mitigates the Decline in Rate of Force Development following Exercise-Induced Muscle Damage. Med Sci Sports Exerc. 2024 Jul 5. doi: 10.1249/MSS.0000000000003513. Epub ahead of print. PMID: 38967392.