Is Hot Or Cold Therapy Better For Muscle Recovery?

During intense training, muscles experience significant stress and strain. Rest is critical for muscle growth during recovery. While many might tout hot therapy as a benefit for post-training recovery, others might argue cold therapy is superior. So, which is more effective for muscle recovery and growth: saunas or ice baths?

Dr. Layne Norton, PhD in Nutritional Sciences and two-time IPF World Masters Champion, recently dissected the effectiveness of hot versus cold therapy after training on Oct. 16, 2024.

A recent study investigated recovery through cold and hot baths following exercise-induced muscle damage. The research published in Medicine and Science in Sports and Exercise reveals that only the hot bath significantly enhances recovery rates for force development and alleviates muscle soreness after such damage. (1) 

[Related: Good News: Training to Failure Is Overrated, According to Bodybuilding PhDs]

New Findings on Hot & Cold Therapy

The statistics measured in the study were:

• The Peak Torque
• Rate of Force Development
• Soreness

Trained participants did a damaging protocol, which involved eight sets of leg extensions with forced eccentrics. After their workouts, they were put into three baths: 

• 11 Degree Celsius (51.8 Degree Fahrenheit)
• 36 Degree Celsius (96.8 Degree Fahrenheit)
• 41 Degree Celsius (105.8 Degree Fahrenheit)

After their baths, researchers looked at the time course of recovery and found the following:

1. Only the hot bath improved the rate of force development recovery and muscle soreness.
2. Both hot and cold baths reduced strength. However, the cold bath primarily dulled the initial drop in strength, as cold temperatures can slow specific metabolic processes. Notably, this effect differs from heat, which seems to aid recovery.

Study Results Explained 

Cold baths can help reduce inflammation but may also impact muscle protein synthesis. Research indicates that cold baths can inhibit the rate of muscle and strength development following resistance training. (2)(3)

Norton asserted that hot baths don’t carry the same negative effects as cold baths. In fact, they appear to provide similar benefits without the associated drawbacks. “I don’t know about hot baths, but I know saunas see a reduction in blood pressure and the risk of cardiovascular disease,” Norton explained. 

Norton discussed the views of those who advocate against taking a cold bath immediately after training, explaining that muscle protein synthesis can continue for 16 to 72 hours post-exercise. A cold bath within this timeframe could hinder that process. Therefore, Norton cautioned against implementing cold therapy daily.

“If you’re doing it daily, it has been shown to reduce the rate of muscle protein synthesis and development,” Norton said.

The Case For Cold Therapy

Cold therapy can be beneficial but is not the most effective method for building muscle or developing strength. Nevertheless, Dr. Norton provides examples of athletes who successfully incorporate cold therapy into their routines:

1. A fighter, during preparation, may experience deficiencies due to weight cutting. Sore and overtrained, the fighter must still reach peak performance by maintaining their training regimen. Cold therapy can help mitigate protein synthesis and alleviate soreness, allowing training to continue unimpeded.
2. An athlete participating in multiple events with minimal recovery time. This could alleviate muscle soreness and allow continued competitive performance. This is sometimes implemented at the Olympic Games for athletes who compete in back-to-back events.

Other Muscle Recovery Tips 

Adequate sleep and psychological stress management are Norton’s top recommendations for muscle recovery. Individuals who are prone to excessive worry often experience more pain and recover slower.

“What happens in the mind affects the body, and what happens in the body affects the mind,” prosed Norton. “At the end of the day, the absolute best recovery modality is getting enough sleep and managing psychological stress.” 

More In Research

• Cardio Scientist Says You Should Prioritize Intensity Over Volume
• Excessive Protein Consumption, Explained
• 10 Minutes Gets You a Year: New Study on Exercise & Life Expectancy

References

1. Sautillet, B., Bourdillon, N., Millet, G. P., Billaut, F., Hassar, A., Moufti, H., Ahmaïdi, S., & Costalat, G. (2024). Hot But Not Cold Water Immersion Mitigates the Decline in Rate of Force Development following Exercise-Induced Muscle Damage. Medicine and science in sports and exercise, 10.1249/MSS.0000000000003513. Advance online publication. https://doi.org/10.1249/MSS.0000000000003513
2. Grgic J. (2023). Effects of post-exercise cold-water immersion on resistance training-induced gains in muscular strength: a meta-analysis. European journal of sport science, 23(3), 372–380. https://doi.org/10.1080/17461391.2022.2033851 
3. Fuchs, C. J., Kouw, I. W. K., Churchward-Venne, T. A., Smeets, J. S. J., Senden, J. M., Lichtenbelt, W. D. V. M., Verdijk, L. B., & van Loon, L. J. C. (2020). Postexercise cooling impairs muscle protein synthesis rates in recreational athletes. The Journal of physiology, 598(4), 755–772. https://doi.org/10.1113/JP278996

Featured image via Shutterstock/EB Adventure Photography