The Cold Water Immersion and Cryotherapy in Post-Exercise Recovery: A Narrative
Katarzyna Stróżna, Olga Błażowska, Alicja Jurewicz, Oliwia Gutowska, Weronika Nowak, Wiktoria Kostuch et al. · Quality in Sport · 2026
Background: . Post-exercise recovery is essential for athletic performance, training adaptation, and injury prevention. Cold water immersion (CWI) and whole-body cryotherapy (WBC) are widely used recovery strategies, yet uncertainty remains regarding their optimal application and long-term effects.
Aim: . To synthesise current evidence on the physiological mechanisms, recovery effects, and practical applications of CWI and WBC in athletic populations. Material and
Methods: . A narrative review of studies indexed in PubMed/MEDLINE, Embase, SPORTDiscus, Web of Science, and the Cochrane Library was conducted. Original studies, systematic reviews, and meta-analyses published between 2009 and 2026 were analysed.
Results: . CWI (10–15 min, 10–15°C) consistently reduces delayed-onset muscle soreness (DOMS), lowers markers of muscle damage and inflammation, and improves perceived recovery. WBC (−110 to −190°C, 2–4 min) produces similar analgesic and anti-inflammatory effects and may offer greater practicality in some sporting settings. Both modalities can support short-term performance recovery during periods of intensive competition. However, repeated post-resistance exercise CWI may attenuate muscle protein synthesis and hypertrophic adaptations. Evidence regarding endurance adaptations is generally neutral and, in some cases, suggests potential benefits.
Conclusions: . CWI and WBC are effective tools for acute post-exercise recovery, particularly for reducing soreness and improving recovery perception. Their long-term use should be tailored to training
Goals: , with caution advised during hypertrophy-focused resistance training phases. Further standardised, long-term studies are required.