What does it do: Improves recovery and reduces fatigue and soreness 1-8
National Champion Caliber Protocol: Alternate between 1 minute in cold water and 1-2 minutes in hot water for a total duration of 6 to 15 minutes 7.
Best Times: Before a training session or within 60 minutes of a light- or moderate-intensity training session
Time to avoid: Within 90 minutes of a high-intensity training session or heavy strength training session
Other Similar options: Cryotherapy, cold water immersion
Infographic References
Higgins, T. R., Heazlewood, I. T., & Climstein, M. (2011). A random control trial of contrast baths and ice baths for recovery during competition in U/20 rugby union. Journal of Strength and Conditioning Research, 25(4), 1046–1051. https://doi.org/10.1519/JSC.0b013e3181cc269f
Pournot, H., Bieuzen, F., Duffield, R., Lepretre, P.-M., Cozzolino, C., & Hausswirth, C. (2011). Short term effects of various water immersions on recovery from exhaustive intermittent exercise. European Journal of Applied Physiology, 111(7), 1287–1295. https://doi.org/10.1007/s00421-010-1754-6
Vaile, J., Halson, S., Gill, N., & Dawson, B. (2008a). Effect of hydrotherapy on the signs and symptoms of delayed onset muscle soreness. European Journal of Applied Physiology, 102(4), 447–455. https://doi.org/10.1007/s00421-007-0605-6
Vaile, J., Halson, S., Gill, N., & Dawson, B. (2008b). Effect of hydrotherapy on recovery from fatigue. International Journal of Sports Medicine, 29(7), 539–544. https://doi.org/10.1055/s-2007-989267
Vaile, J. M., Gill, N. D., & Blazevich, A. J. (2007). The effect of contrast water therapy on symptoms of delayed onset muscle soreness. Journal of Strength and Conditioning Research, 21(3), 697–702. https://doi.org/10.1519/R-19355.1
Versey, N. G., Halson, S. L., & Dawson, B. T. (2012). Effect of contrast water therapy duration on recovery of running performance. International Journal of Sports Physiology and Performance, 7(2), 130–140. https://doi.org/10.1123/ijspp.7.2.130
Versey, N. G., Halson, S. L., & Dawson, B. T. (2013). Water Immersion Recovery for Athletes: Effect on Exercise Performance and Practical Recommendations. Sports Medicine, 43(11), 1101–1130. https://doi.org/10.1007/s40279-013-0063-8
Versey, N., Halson, S., & Dawson, B. (2011). Effect of contrast water therapy duration on recovery of cycling performance: A dose-response study. European Journal of Applied Physiology, 111(1), 37–46. https://doi.org/10.1007/s00421-010-1614-4
