Cold Exposure for Exercise and Recovery
By: Katie Pritchard
Athletes (professional and recreational) are increasingly incorporating deliberate cold exposure into their training routines to optimize performance and recovery. This practice has gained traction due to its scientifically supported benefits.
Pre-Exercise Benefits
Cold exposure stimulates the sympathetic nervous system (SNS), which increases alertness and prepares the body for physical exertion. Elevated norepinephrine levels enhance the body’s capacity to handle stress, making cold exposure particularly beneficial for endurance activities.
Post-Exercise Recovery
Cold exposure is widely recognized for its ability to accelerate recovery and reduce muscle soreness. The key mechanisms include:
Vasoconstriction: Minimizes swelling and promotes the removal of metabolic waste products such as lactic acid.
Analgesic Effects: Alleviates pain and muscle soreness.
Metabolic Slowdown: Reduces tissue breakdown and physiological stress, facilitating faster recovery.
Practical Guidelines
For recovery, immerse yourself in cold water (50°F to 60°F) for 2–5 minutes within 30 minutes post-exercise. Repeating this practice 2–4 times per week can enhance recovery and overall performance.
Important Considerations
Cold exposure can significantly enhance recovery from exercise by reducing delayed onset muscle soreness (DOMS), minimizing oxidative stress, and accelerating tissue repair. This makes it an excellent tool for athletes engaging in high-volume or endurance-based training. Additionally, its ability to decrease inflammation and promote circulation supports faster recovery and overall performance improvement.
REFERENCES
Allan, R., Malone, J., Alexander, J., Vorajee, S., Ihsan, M., Gregson, W., Kwiecien, S., & Mawhinney, C. (2022). Cold for centuries: a brief history of cryo therapies to improve health, injury and post-exercise recovery. European journal of applied physiology, 122(5), 1153–1162. https://doi.org/10.1007/s00421-022-04915-5
Kunutsor, S. K., Lehoczki, A., & Laukkanen, J. A. (2024). The untapped potential of cold water therapy as part of a lifestyle intervention for promoting healthy aging. GeroScience, 10.1007/s11357-024-01295-w. Advance online publication. https://doi.org/10.1007/s11357-024-01295-w