Cold Water Immersion for Athletes: What the Research Really Says

We’ve all been told to “throw some ice on it” when something hurts. But let’s start here — using ice for a localized injury and cold water immersion (CWI) for recovery are two very different things.

When you apply an ice pack to an injured area, you’re causing localized vasoconstriction — basically, you’re slowing blood flow to that region. Since blood carries oxygen and healing nutrients, too much icing can actually delay the body’s natural recovery process. That’s not what we’re talking about today.

This topic is about cold water immersion — also called ice baths or cold plunges — and how they can benefit athletes when used correctly.

Why Cold Water Immersion Has Become So Popular

If you scroll social media, you’ll see everyone talking about cold plunges. There are ads everywhere telling you to buy a tub, install a cold bath, or start taking freezing showers every morning.

So, is it worth it? The short answer: yes, when used strategically.

Research shows cold water immersion can support athletes in a number of ways, including:

• Enhancing muscle recovery and reducing soreness (DOMS)

• Supporting mental health and stress regulation

• Helping regulate sleep–wake cycles

• Balancing cortisol levels

• Improving immune and cardiovascular function

Let’s break down what actually happens in your body when you take the plunge.

What Happens Inside Your Body During a Cold Plunge

When you submerge in cold water, your body experiences a brief stress response. Your cortisol spikes, your breathing rate increases, and blood rushes toward your core to protect vital organs.

When you get out, the opposite happens — your body undergoes vasodilation, pushing oxygen-rich blood back to your muscles and tissues. Think of it like a full-body “pump,” improving circulation and promoting recovery throughout your entire system.

That’s a key difference between icing one spot versus immersing your whole body. You’re creating a systemic reaction — one that supports overall recovery, not just numbs a local area.

Cold Plunges and Muscle Building: When to Use (and When Not To)

If your goal is muscle hypertrophy or strength building, timing matters.

Research shows that jumping into a cold bath immediately after lifting can blunt testosterone production and reduce anabolic signaling — the stuff that drives muscle growth. In other words, cold plunges right after strength training can limit your gains.

So if you’re an athlete focused on muscle growth or power output (like our baseball and softball players at Undefeated PT), avoid cold plunges right after your lift.

On the other hand, endurance athletes — runners, cyclists, or field players — can benefit from CWI post-training. For these athletes, cold immersion supports faster recovery and reduced soreness without interfering with aerobic adaptations.

How to Use Cold Water Immersion: Best Practices

Here’s what the current research and recovery experts suggest:

• Frequency: Aim for 2–4 sessions per week

• Total weekly exposure: Around 12–15 minutes total

• Duration per session: 3–5 minutes at a time

• Temperature: Uncomfortably cold — cold enough that you want to get out, but not painfully cold

• Body parts to submerge: Make sure to include hands and feet (key areas for sensory input)

And here’s an important note — once you finish your cold plunge, don’t jump straight into a hot shower. Allow your body to naturally reheat itself to complete the recovery cycle.

If you don’t have access to a plunge tub, cold showers can still help. Just finish your shower with a few minutes of cold water and let your body warm up on its own afterward. Research on showers is more limited because full submersion is hard to replicate, but it’s still a cost-effective alternative.

The Takeaway

Cold water immersion isn’t just a trend — when used strategically, it’s a proven way to improve recovery, reduce soreness, and regulate stress.

But like any recovery tool, timing and purpose matter. Use it when recovery is your goal, not right after strength training. And remember, you don’t need expensive equipment — a simple cold shower can still deliver benefits.

If you have questions about recovery tools or want to learn how to build a routine that supports your performance goals, reach out or follow us on Instagram at @undefeated_pt or text 412-627-2131.

Stay strong. Stay consistent. Stay undefeated.

Dr. Carmen Jansante, PT, DPT, CSCS

Undefeated Physical Therapy and Performance