Cold · 08
0.3
points less soreness on a 0–10 scale after an ice bath
Cold water after hard exercise eases soreness a little.
Across the trials, ice baths after exercise cut soreness by about 0.3 points on a 0–10 scale. Water at 10–15°C for 10–15 minutes did best.Source 1 · Meta-analysisCan Water Temperature and Immersion Time Influence the Effect of Cold Water Immersion on Muscle Soreness? A Systematic Review and Meta-AnalysisMachado AF, Ferreira PH, Micheletti JK, et al.. Sports Medicine, 2016.Read the paper ↗PubMed ↗
Try this
Save the ice bath for days when soreness is what's holding you back, like the day before a race or a match.
