Cold-Water Immersion for Sports Recovery

Overseen By Thalia Krauth-Ibarz, BSc

Age: 18 - 65

Sex: Any

Trial Phase: Academic

Sponsor: McGill University

Disqualifiers: Pregnancy, Vegan diet, GI diseases, others

No Placebo Group All trial participants will receive the active study treatment (no placebo)

Compensation: Varies

Number of Visits: 3

12 Participants Needed

What You Need to Know Before You Apply

What is the purpose of this trial?

This trial aims to determine how cold-water immersion (dipping into cold water) affects recovery after exercise for athletes. Researchers seek to discover whether immediate immersion or a delayed approach better reduces fatigue and enhances recovery. They will also examine the impact on blood protein levels, crucial for muscle repair. This study suits healthy athletes who regularly engage in resistance training and compete at a high level, such as varsity or national athletes. As an unphased trial, it offers athletes the chance to contribute to innovative research that could improve recovery strategies in sports.

Will I have to stop taking my current medications?

The trial does not specify if you need to stop taking your current medications. However, you must have maintained stable use of medication and supplements for the last three months before the study.

What prior data suggests that cold-water immersion is safe for athletes?

Studies have shown that cold-water immersion (CWI) is generally safe and can help reduce muscle soreness after exercise. Research indicates that CWI can lessen muscle soreness for up to 96 hours post-exercise, allowing athletes to feel less pain and recover faster. One study suggested that staying in cold water at temperatures between 11°C and 15°C for 11 to 15 minutes effectively reduces tiredness.

Additionally, a review found that CWI can improve inflammation, stress, and sleep quality over time. These benefits suggest that CWI not only supports recovery but also enhances overall well-being. Current evidence supports that cold-water immersion is well-tolerated and positively impacts recovery and health. ^{1 2 3 4 5}

Why are researchers excited about this trial?

Researchers are excited about cold-water immersion for sports recovery because it offers a potentially faster and more accessible way to reduce muscle soreness and speed up recovery after intense exercise. Unlike traditional methods like rest and active recovery, cold-water immersion could provide immediate relief by constricting blood vessels and reducing inflammation. This trial looks at both immediate and delayed immersion, offering insights into the optimal timing for this technique. Additionally, the trial compares cold-water immersion to thermoneutral water immersion, which could help determine the most effective temperature range for recovery. Overall, this research could lead to more efficient recovery protocols for athletes, helping them get back to peak performance quickly.

What evidence suggests that cold-water immersion is effective for sports recovery?

Research shows that cold-water immersion can help athletes recover faster after exercise. This trial will explore different timings of cold-water immersion for participants. Immediate immersion can reduce muscle stiffness, decrease muscle damage, and help athletes return to peak performance more quickly. Studies also find it alleviates muscle soreness and fatigue. Even with a 3-hour delay, cold-water immersion still provides benefits, but immediate immersion appears more effective for reducing soreness and enhancing recovery. Both methods aid athletes in managing fatigue and maintaining performance. ^{2 5 6 7 8}

Are You a Good Fit for This Trial?

This trial is for healthy adults aged 18-40, with a BMI of >18.5 and <30, who regularly train in resistance exercises at least twice a week and compete in sports at various levels. They must not have musculoskeletal injuries affecting exercise or cold-water immersion, and should maintain stable medication, diet, lifestyle habits, and body weight.

Inclusion Criteria

Individual with a history of regular resistance training ≥2 per week for the past six months

Individual currently competing at the varsity, provincial, national, or international level in their respective sport

Individual who agrees to maintain usual training habits between sessions

Exclusion Criteria

History of alcohol or substance abuse in the 12 months prior to screening

Individual who is lactating, pregnant, or planning to become pregnant during the study

Individual adhering to a diet (e.g., vegan diet) that restricts consumption of dairy products

Timeline for a Trial Participant

Screening

Participants are screened for eligibility to participate in the trial

2-4 weeks

Testing and Treatment

Participants undergo performance tests, resistance training, and water immersion therapy

1 day per session, with sessions separated by 7-30 days

3 visits (in-person)

Follow-up

Participants complete questionnaires and assessments for muscle soreness and recovery

48 hours post each testing session

What Are the Treatments Tested in This Trial?

Interventions

• Cold-water Immersion

Trial Overview

The study tests how immediate or delayed cold-water immersion versus thermoneutral water immersion after heavy resistance training affects same-day recovery performance and blood amino acid levels post-exercise when following recommended protein intake.

How Is the Trial Designed?

Group I: CWI_3 Experimental Treatment 1 Intervention

3 hour delayed cold water immersion

Group II: CWI_0 Experimental Treatment 1 Intervention

immediate cold-water immersion

Group III: THERM Active Control 1 Intervention

immediate thermoneutral water immersion

Who Is Running the Clinical Trial?

McGill University

Lead Sponsor

Trials

421

Recruited

1,017,000+

Published Research Related to This Trial

Cold water immersion (CWI) at temperatures of 10-15°C for 5-15 minutes is shown to effectively enhance recovery of performance in athletes, making it a popular choice for minimizing fatigue after exercise.

Contrast water therapy (CWT), which alternates between cold and hot water, may also aid recovery, but its effectiveness depends on equal time spent in both temperatures and short immersion durations, with no clear dose-response relationship established.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Water immersion recovery for athletes: effect on exercise performance and practical recommendations. Versey, NG., Halson, SL., Dawson, BT.[2022]

Citations

1.

pmc.ncbi.nlm.nih.gov

pmc.ncbi.nlm.nih.gov/articles/PMC9896520/

Effects of cold water immersion after exercise on fatigue ...

Recommended athletes immersed in cold water immediately after exercise, which can effectively reduce muscle soreness and accelerate fatigue recovery.

2.

frontiersin.org

frontiersin.org/journals/physiology/articles/10.3389/fphys.2025.1525726/full

Impact of different doses of cold water immersion (duration ...

Our findings indicate that MD-LT-CWI (10–15 min, 5°C–10°C) was most effective for biochemical markers (CK) and neuromuscular recovery (JUMP), ...

3.

mdpi.com

mdpi.com/2075-1729/15/8/1205

Comparison of the Effects of Cold-Water Immersion ...

The available evidence suggests that CWI positively impacts muscle strength, soreness, serum CK levels and subjective recovery perception within the first 24 h ...

4.

clinicaltrials.gov

clinicaltrials.gov/study/NCT06565468

The Effect of Cold Water Immersion on Recovery and ...

It is primarily used for monitoring sports performance, inter-limb asymmetries, neuromuscular fatigue, and the effectiveness of different training programs.

5.

sciencedirect.com

sciencedirect.com/science/article/abs/pii/S1466853X14000030

Cold water immersion in the management of delayed-onset ...

Conclusion. Altering the treatment duration, water temperature or dosage of post exercise water immersion had minimal effect on outcomes relating to DOMS.

6.

pmc.ncbi.nlm.nih.gov

pmc.ncbi.nlm.nih.gov/articles/PMC6492480/

Cold‐water immersion (cryotherapy) for preventing and ...

There was some evidence that cold‐water immersion reduces muscle soreness at 24, 48, 72 and even at 96 hours after exercise compared with 'passive' treatment.

7.

frontiersin.org

frontiersin.org/journals/physiology/articles/10.3389/fphys.2023.1006512/full

Effects of cold water immersion after exercise on fatigue ...

One study indicated that immersion in cold water at 11°C–15°C for 11–15 min is the most appropriate and beneficial for fatigue recovery after ...

8.

journals.plos.org

journals.plos.org/plosone/article?id=10.1371/journal.pone.0317615

Effects of cold-water immersion on health and wellbeing

This systematic review suggests that CWI delivers time-dependent effects on inflammation, stress, immunity, sleep quality, and quality of life.