Many athletes take cold showers, use contrast therapy (by alternating between hot and cold showers) or immerse themselves in cold water to improve recovery or reduce DOMS. It’s possible you follow this advice, too, and unknowingly reduce your willpower by using this therapy for the wrong application.
Science hasn’t found solid evidence that either of these methods alone is enough to reduce DOMS to a noticeable effect. In fact, more and more studies emerge stating that cold therapy only provides a placebo effect while negatively affecting performance.
A 2015 Japanese study uncovered that the group of participants that used cooling after exercise experienced significantly lower increases or no increases in strength, muscle diameter, and endurance when compared to the non-cooled group[lxxiv].
In other words, listening to common advice can actually make you weaker next time you exercise and then discourage you from working out.
Some studies suggest that there’s a possibility that such therapies can – to a very small, statistically insignificant extent – help with self-reported recovery (and not objective measures like increased strength)[lxxv].
A 2010 French study shows that whole-body cryotherapy after severe exercise can help[lxxvi], though I can’t see most people looking for a nearby cryotherapy chamber immediately after a workout to stand for three minutes in -166°F (-110°C) just to improve your recovery a bit.
As sports medicine doctor Gabe Mirkin says, “About all icing is good for is a placebo effect”[lxxvii]. If anecdotal evidence convinces you, a simple therapy with cold showers or ice packs may be worth trying, if only for improved perception of your own wellbeing or a placebo effect (hey, it still helps, right?).
A 2010 Singaporean research paper says, “a holistic approach to recovery will give a better response rather than an isolated recovery technique”[lxxviii]. If cold therapy makes you feel good and helps you keep motivation to exercise despite soreness, by all means continue it.
However, according to professor of exercise science David Pascoe at Auburn University, if you’re after maximum strength, it’s better to skip it[lxxix]. As he says, “If athletes feel pretty sore, then get into a tub, and come out feeling great, they’re going to have a better workout. That might be enough to consider icing if you aren’t worried about muscle and strength gains.”
If, however, you know that reduced gains will decrease your motivation, focus on a more holistic approach of doing proper warm-ups, stretching, following other suggested pre-workout ways to reduce DOMS, and simply exercising despite soreness.
Please note, though, that what we’ve covered applies only to the effects of cold therapy on recovery and DOMS, not the other health benefits they can provide (like pain relief in case of injuries).