Muscle recovery strategies: sleep, nutrition timing, foam rolling, heat, and DOMS reduction.
Recovery science has advanced significantly — but many popular modalities have weaker evidence than their advocates claim. Here's what actually works for muscle recovery, HRV restoration, and training adaptation.
The central insight of exercise science is that training is a stimulus, but adaptation happens during recovery. Optimising recovery doesn't just reduce soreness — it directly determines whether a training session produces a meaningful physiological adaptation or just accumulated fatigue. The research on what accelerates recovery has important implications for anyone training seriously.
Sleep is the dominant recovery intervention — no other modality comes close. Multiple systematic reviews confirm that sleep quality and duration are the primary predictors of both physical recovery markers (muscle protein synthesis, HRV restoration, hormonal recovery) and subjective recovery. Seven or more hours of sleep consistently outperforms any supplement, modality, or active recovery protocol in head-to-head comparisons. Sleep deprivation negates training adaptations even when volume and intensity are maintained.
Cold water immersion (10–15°C, 10–15 minutes) reduces DOMS and acute fatigue, but may impair hypertrophy. The evidence for cold immersion on reducing delayed-onset muscle soreness and improving short-term performance recovery is solid across meta-analyses. However, Fyfe et al.'s 2019 RCT found that post-training cold immersion significantly reduced muscle hypertrophy adaptations over 12 weeks compared to active recovery — by blunting the inflammatory signalling necessary for muscle protein synthesis. The tradeoff: cold immersion is ideal for in-season competition recovery but counterproductive during hypertrophy-focused training blocks.
Protein timing and total intake matter more than any recovery supplement. The anabolic window is real but wider than originally thought — approximately 4–6 hours post-exercise rather than a narrow 30-minute window. Meta-analyses show that total daily protein intake (1.6–2.2g/kg) and protein timing around training explain variance in recovery that most supplements cannot match.
Active recovery (light aerobic work) outperforms passive rest for metabolic waste clearance. Low-intensity movement (20–30 minutes, <50% VO2max) the day after intense training increases blood flow, accelerates lactate clearance, and reduces perceived soreness more than passive rest in multiple RCTs. This is the mechanistic basis for active recovery sessions in periodised training plans.
Compression garments show modest but consistent benefits for recovery metrics. Meta-analyses find that post-exercise compression reduces DOMS ratings and blood markers of muscle damage (CK, LDH) by 10–20% over 24–72 hours. Effects are most consistent for leg garments after lower-body training. Mechanism: enhanced venous return and lymphatic drainage.
Individual recovery rates vary enormously based on training age, genetics, total training load, and life stress. HRV is currently the best available proxy for readiness: a morning HRV 10–15% below your rolling baseline is a reliable indicator to reduce training intensity. Tracking HRV alongside training load and subjective recovery provides personalised guidance that population-level recovery norms cannot.
Evidence base
50 papers
Charles L. Loprinzi, Christina Lacchetti, Jonathan Bleeker +13 more · Journal of Clinical Oncology · 2020 · 1,026 citations
After reviewing 45 new studies, this ASCO guideline update confirms that no supplement or drug can prevent chemotherapy-induced peripheral neuropathy (CIPN), and the only treatment with any evidence for established painful CIPN is duloxetine, which provides only modest relief.
Read the breakdown →Exercise-based rehabilitation for heart failure
Rod S Taylor, Viral A Sagar, Edward J Davies +7 more · Cochrane Database of Systematic Reviews · 2014 · 342 citations
Exercise-based cardiac rehabilitation reduces the risk of hospitalisation for heart failure by roughly 25% over 12 months and improves quality of life, but does not clearly reduce overall mortality — meaning the main benefit is keeping people out of the hospital rather than extending lifespan.
Read the breakdown →Prehabilitation versus Rehabilitation
Chelsia Gillis, Chao Li, Lawrence Lee +8 more · Anesthesiology · 2014 · 845 citations
A 4-week prehabilitation program (exercise, nutrition, and anxiety reduction before surgery) improved postoperative functional recovery by approximately 20% more than standard rehabilitation starting after surgery, suggesting that preparing the body before a stressor yields better outcomes than waiting to recover afterward.
Read the breakdown →Francesco Carli, Guillaume Bousquet-Dion, Rashami Awasthi +11 more · JAMA Surgery · 2020 · 544 citations
A multimodal prehabilitation program (exercise, nutrition, and psychological support before surgery) did not reduce 30-day postoperative complications in frail colorectal cancer patients compared to the same program started after surgery, with the Comprehensive Complications Index showing no significant difference (adjusted mean difference, -3.2; 95% CI, -11.8 to 5.3; P = .45).
Read the breakdown →Scott W. Cheatham, Morey J. Kolber, Matt Cain +1 more · PubMed · 2015 · 315 citations
Foam rolling or using a roller massager for short bouts (30–60 seconds per muscle group) can temporarily increase joint range of motion without hurting muscle performance, and may reduce muscle soreness after hard exercise, but the effects are small and short-lived (lasting minutes to hours, not days), and there is no standardised "best" protocol yet.
Read the breakdown →Ice-water immersion and delayed-onset muscle soreness: a randomised controlled trial
Kylie Sellwood, Peter Brukner, David A. Williams +2 more · British Journal of Sports Medicine · 2007 · 214 citations
OBJECTIVE: To determine if ice-water immersion after eccentric quadriceps exercise minimises the symptoms of delayed-onset muscle soreness (DOMS). DESIGN: A prospective randomised double-blind controlled trial was undertaken. 40 untrained volunteers performed an eccentric loading protocol with their non-dominant leg. INTERVENTIONS: Participants were randomised to three 1-min immersions in either ice water (5+/-1 degrees C) or tepid water (24 degrees C). MAIN OUTCOME MEASURES: Pain and tenderness (visual analogue scale), swelling (thigh circumference), function (one-legged hop for distance), maximal isometric strength and serum creatine kinase (CK) recorded at baseline, 24, 48 and 72 h after exercise. Changes in outcome measures over time were compared to determine the effect of group allocation using independent t tests or Mann-Whitney U tests. RESULTS: No significant differences were observed between groups with regard to changes in most pain parameters, tenderness, isometric strength, swelling, hop-for-distance or serum CK over time. There was a significant difference in pain on sit-to-stand at 24 h, with the intervention group demonstrating a greater increase in pain than the control group (median change 8.0 vs 2.0 mm, respectively, p = 0.009). CONCLUSIONS: The protocol of ice-water immersion used in this study was ineffectual in minimising markers of DOMS in untrained individuals. This study challenges the wide use of this intervention as a recovery strategy by athletes.
Yutan Wang, Hongmei Lü, Sijun Li +7 more · Journal of Rehabilitation Medicine · 2021 · 37 citations
Hot packs provide the best pain relief for delayed onset muscle soreness (DOMS) within the first 48 hours after exercise, while cryotherapy (whole-body or partial-body cold exposure) works best after 48 hours — but the evidence is weak and based on small, low-quality studies, so you should treat these rankings as provisional rather than definitive.
Read the breakdown →Avril Mansfield, Amy Peters, Barbara A. Liu +1 more · Physical Therapy · 2010 · 280 citations
BACKGROUND: Compensatory stepping and grasping reactions are prevalent responses to sudden loss of balance and play a critical role in preventing falls. The ability to execute these reactions effectively is impaired in older adults. OBJECTIVE: The purpose of this study was to evaluate a perturbation-based balance training program designed to target specific age-related impairments in compensatory stepping and grasping balance recovery reactions. DESIGN: This was a double-blind randomized controlled trial. SETTING: The study was conducted at research laboratories in a large urban hospital. PARTICIPANTS: Thirty community-dwelling older adults (aged 64-80 years) with a recent history of falls or self-reported instability participated in the study. INTERVENTION: Participants were randomly assigned to receive either a 6-week perturbation-based (motion platform) balance training program or a 6-week control program involving flexibility and relaxation training. MEASUREMENTS: Features of balance reactions targeted by the perturbation-based program were: (1) multi-step reactions, (2) extra lateral steps following anteroposterior perturbations, (3) foot collisions following lateral perturbations, and (4) time to complete grasping reactions. The reactions were evoked during testing by highly unpredictable surface translation and cable pull perturbations, both of which differed from the perturbations used during training. RESULTS: /b> Compared with the control program, the perturbation-based training led to greater reductions in frequency of multi-step reactions and foot collisions that were statistically significant for surface translations but not cable pulls. The perturbation group also showed significantly greater reduction in handrail contact time compared with the control group for cable pulls and a possible trend in this direction for surface translations. LIMITATIONS: Further work is needed to determine whether a maintenance program is needed to retain the training benefits and to assess whether these benefits reduce fall risk in daily life. CONCLUSION: Perturbation-based training shows promise as an effective intervention to improve the ability of older adults to prevent themselves from falling when they lose their balance.
ESPEN guidelines on nutrition in cancer patients
Jann Arends, Patrick Bachmann, Vickie E. Baracos +19 more · Clinical Nutrition · 2016 · 2,944 citations
ESPEN guideline on clinical nutrition in the intensive care unit
Pierre Singer, Annika Reintam Blaser, Mette M. Berger +12 more · Clinical Nutrition · 2018 · 2,778 citations
Nicolaas E.P. Deutz, Jürgen M. Bauer, Rocco Barazzoni +11 more · Clinical Nutrition · 2014 · 1,611 citations
ESPEN guideline on clinical nutrition and hydration in geriatrics
Dorothee Volkert, Anne Marie Beck, Tommy Cederholm +11 more · Clinical Nutrition · 2018 · 1,357 citations
ESPEN practical and partially revised guideline: Clinical nutrition in the intensive care unit
Pierre Singer, Annika Reintam Blaser, Mette M. Berger +10 more · Clinical Nutrition · 2023 · 576 citations
Recovery and Performance in Sport: Consensus Statement
Michael Kellmann, Maurizio Bertollo, Laurent Bosquet +14 more · International Journal of Sports Physiology and Performance · 2018 · 731 citations
The relationship between recovery and fatigue and its impact on performance has attracted the interest of sport science for many years. An adequate balance between stress (training and competition load, other life demands) and recovery is essential for athletes to achieve continuous high-level performance. Research has focused on the examination of physiological and psychological recovery strategies to compensate external and internal training and competition loads. A systematic monitoring of recovery and the subsequent implementation of recovery routines aims at maximizing performance and preventing negative developments such as underrecovery, nonfunctional overreaching, the overtraining syndrome, injuries, or illnesses. Due to the inter- and intraindividual variability of responses to training, competition, and recovery strategies, a diverse set of expertise is required to address the multifaceted phenomena of recovery, performance, and their interactions to transfer knowledge from sport science to sport practice. For this purpose, a symposium on Recovery and Performance was organized at the Technical University Munich Science and Study Center Raitenhaslach (Germany) in September 2016. Various international experts from many disciplines and research areas gathered to discuss and share their knowledge of recovery for performance enhancement in a variety of settings. The results of this meeting are outlined in this consensus statement that provides central definitions, theoretical frameworks, and practical implications as a synopsis of the current knowledge of recovery and performance. While our understanding of the complex relationship between recovery and performance has significantly increased through research, some important issues for future investigations are also elaborated.
Marco Narici, Giuseppe De Vito, Martino V. Franchi +12 more · European Journal of Sport Science · 2020 · 468 citations
Abstract The COVID‐19 pandemic is an unprecedented health crisis as entire populations have been asked to self‐isolate and live in home‐confinement for several weeks to months, which in itself represents a physiological challenge with significant health risks. This paper describes the impact of sedentarism on the human body at the level of the muscular, cardiovascular, metabolic, endocrine and nervous systems and is based on evidence from several models of inactivity, including bed rest, unilateral limb suspension, and step‐reduction. Data form these studies show that muscle wasting occurs rapidly, being detectable within two days of inactivity. This loss of muscle mass is associated with fibre denervation, neuromuscular junction damage and upregulation of protein breakdown, but is mostly explained by the suppression of muscle protein synthesis. Inactivity also affects glucose homeostasis as just few days of step reduction or bed rest, reduce insulin sensitivity, principally in muscle. Additionally, aerobic capacity is impaired at all levels of the O 2 cascade, from the cardiovascular system, including peripheral circulation, to skeletal muscle oxidative function. Positive energy balance during physical inactivity is associated with fat deposition, associated with systemic inflammation and activation of antioxidant defences, exacerbating muscle loss. Importantly, these deleterious effects of inactivity can be diminished by routine exercise practice, but the exercise dose–response relationship is currently unknown. Nevertheless, low to medium‐intensity high volume resistive exercise, easily implementable in home‐settings, will have positive effects, particularly if combined with a 15–25% reduction in daily energy intake. This combined regimen seems ideal for preserving neuromuscular, metabolic and cardiovascular health.
Nicholas A. Burd, Daniel W. D. West, Aaron W. Staples +8 more · PLoS ONE · 2010 · 518 citations
BACKGROUND: We aimed to determine the effect of resistance exercise intensity (%1 repetition maximum-1RM) and volume on muscle protein synthesis, anabolic signaling, and myogenic gene expression. METHODOLOGY/PRINCIPAL FINDINGS: Fifteen men (21+/-1 years; BMI=24.1+/-0.8 kg/m2) performed 4 sets of unilateral leg extension exercise at different exercise loads and/or volumes: 90% of repetition maximum (1RM) until volitional failure (90FAIL), 30% 1RM work-matched to 90%FAIL (30WM), or 30% 1RM performed until volitional failure (30FAIL). Infusion of [ring-13C6] phenylalanine with biopsies was used to measure rates of mixed (MIX), myofibrillar (MYO), and sarcoplasmic (SARC) protein synthesis at rest, and 4 h and 24 h after exercise. Exercise at 30WM induced a significant increase above rest in MIX (121%) and MYO (87%) protein synthesis at 4 h post-exercise and but at 24 h in the MIX only. The increase in the rate of protein synthesis in MIX and MYO at 4 h post-exercise with 90FAIL and 30FAIL was greater than 30WM, with no difference between these conditions; however, MYO remained elevated (199%) above rest at 24 h only in 30FAIL. There was a significant increase in AktSer473 at 24h in all conditions (P=0.023) and mTORSer2448 phosphorylation at 4 h post-exercise (P=0.025). Phosporylation of Erk1/2Tyr202/204, p70S6KThr389, and 4E-BP1Thr37/46 increased significantly (P<0.05) only in the 30FAIL condition at 4 h post-exercise, whereas, 4E-BP1Thr37/46 phosphorylation was greater 24 h after exercise than at rest in both 90FAIL (237%) and 30FAIL (312%) conditions. Pax7 mRNA expression increased at 24 h post-exercise (P=0.02) regardless of condition. The mRNA expression of MyoD and myogenin were consistently elevated in the 30FAIL condition. CONCLUSIONS/SIGNIFICANCE: These results suggest that low-load high volume resistance exercise is more effective in inducing acute muscle anabolism than high-load low volume or work matched resistance exercise modes.
Foam Rolling for Delayed-Onset Muscle Soreness and Recovery of Dynamic Performance Measures
Gregory E. P. Pearcey, David Bradbury-Squires, Jon-Erik Kawamoto +3 more · Journal of Athletic Training · 2014 · 336 citations
CONTEXT: After an intense bout of exercise, foam rolling is thought to alleviate muscle fatigue and soreness (ie, delayed-onset muscle soreness [DOMS]) and improve muscular performance. Potentially, foam rolling may be an effective therapeutic modality to reduce DOMS while enhancing the recovery of muscular performance. OBJECTIVE: To examine the effects of foam rolling as a recovery tool after an intense exercise protocol through assessment of pressure-pain threshold, sprint time, change-of-direction speed, power, and dynamic strength-endurance. DESIGN: Controlled laboratory study. SETTING: University laboratory. PATIENTS OR OTHER PARTICIPANTS: A total of 8 healthy, physically active males (age = 22.1 ± 2.5 years, height = 177.0 ± 7.5 cm, mass = 88.4 ± 11.4 kg) participated. INTERVENTION(S): Participants performed 2 conditions, separated by 4 weeks, involving 10 sets of 10 repetitions of back squats at 60% of their 1-repetition maximum, followed by either no foam rolling or 20 minutes of foam rolling immediately, 24, and 48 hours postexercise. MAIN OUTCOME MEASURE(S): Pressure-pain threshold, sprint speed (30-m sprint time), power (broad-jump distance), change-of-direction speed (T-test), and dynamic strength-endurance. RESULTS: Foam rolling substantially improved quadriceps muscle tenderness by a moderate to large amount in the days after fatigue (Cohen d range, 0.59 to 0.84). Substantial effects ranged from small to large in sprint time (Cohen d range, 0.68 to 0.77), power (Cohen d range, 0.48 to 0.87), and dynamic strength-endurance (Cohen d = 0.54). CONCLUSIONS: Foam rolling effectively reduced DOMS and associated decrements in most dynamic performance measures.
Home-based versus centre-based cardiac rehabilitation
Lindsey Anderson, Georgina A Sharp, Rebecca J Norton +6 more · Cochrane Database of Systematic Reviews · 2017 · 319 citations
We included six new studies (624 participants) for this update, which now includes a total of 23 trials that randomised a total of 2890 participants undergoing cardiac rehabilitation. Participants had an acute myocardial infarction, revascularisation or heart failure. A number of studies provided insufficient detail to enable assessment of potential risk of bias, in particular, details of generation and concealment of random allocation sequencing and blinding of outcome assessment were poorly reported.
The low-temperature effect on sports regeneration
Robert Trybulski, Andriy Vovkanych, Olha Bas +1 more · Fisioterapia em Movimento · 2023 · 6 citations
Cold therapy (ice baths, cold water immersion, cryotherapy) reliably reduces pain and inflammation after intense exercise and helps restore sprint performance within 24 hours, but it does little to improve muscle strength, endurance, or lactate clearance — so it's useful for recovery between explosive efforts, not for building strength or stamina.
Read the breakdown →Effect of a Therapeutic Intervention for the Hemiplegic Upper Limb in the Acute Phase After Stroke
Hilde Feys, Willy J. De Weerdt, Beat Selz +5 more · Stroke · 1998 · 462 citations
BACKGROUND AND PURPOSE: Arm function recovery is notoriously poor in stroke patients. The effect of treatment modalities, particularly those directed at improving upper limb function, has been studied primarily in chronic stroke patients. The purpose of this study was to investigate the effect of a specific therapeutic intervention on arm function in the acute phase after stroke. METHODS: In a single-blind, randomized, controlled multicenter trial, 100 consecutive patients were allocated to either an experimental group that received an additional treatment of sensorimotor stimulation or to a control group. The intervention was applied for 6 weeks. Patients were evaluated for level of impairment (Brunnström-Fugl-Meyer test) and disability (Action Research Arm test, Barthel Index) before, midway, and after the intervention period and at follow-up 6 and 12 months after stroke. RESULTS: Patients in the experimental group performed better on the Brunnström-Fugl-Meyer test than those in the control group throughout the study period, but differences were significant only at follow-up. Results on the Action Research Arm test and Barthel Index revealed no effect at the level of disability. The effect of the therapy was attributed to the repetitive stimulation of muscle activity. The treatment was most effective in patients with a severe motor deficit and hemianopia or hemi-inattention. No adverse effects due to the intervention were found. CONCLUSIONS: Adding a specific intervention during the acute phase after stroke improved motor recovery, which was apparent 1 year later. These results emphasize the potential beneficial effect of therapeutic interventions for the arm.
Optimizing recovery strategies for winter athletes: insights for Milano-Cortina 2026 Olympic Games
Peter Edholm, Niels Ørtenblad, Hans‐Christer Holmberg +1 more · Sport Sciences for Health · 2024 · 5 citations
This narrative umbrella review of 21 meta-analyses and systematic reviews found that sleep and nutrition are the only recovery strategies with consistent, high-quality evidence for improving recovery in winter athletes, while physical methods like cold-water immersion and massage show context-specific benefits for pain relief but not performance restoration, and stretching, sauna, and contrast therapy lack robust evidence.
Read the breakdown →Christophe Hausswirth, Julien Louis, François Bieuzen +4 more · PLoS ONE · 2011 · 234 citations
Enhanced recovery following physical activity and exercise-induced muscle damage (EIMD) has become a priority for athletes. Consequently, a number of post-exercise recovery strategies are used, often without scientific evidence of their benefits. Within this framework, the purpose of this study was to test the efficacy of whole body cryotherapy (WBC), far infrared (FIR) or passive (PAS) modalities in hastening muscular recovery within the 48 hours after a simulated trail running race. In 3 non-adjoining weeks, 9 well-trained runners performed 3 repetitions of a simulated trail run on a motorized treadmill, designed to induce muscle damage. Immediately (post), post 24 h, and post 48 h after exercise, all participants tested three different recovery modalities (WBC, FIR, PAS) in a random order over the three separate weeks. Markers of muscle damage (maximal isometric muscle strength, plasma creatine kinase [CK] activity and perceived sensations [i.e. pain, tiredness, well-being]) were recorded before, immediately after (post), post 1 h, post 24 h, and post 48 h after exercise. In all testing sessions, the simulated 48 min trail run induced a similar, significant amount of muscle damage. Maximal muscle strength and perceived sensations were recovered after the first WBC session (post 1 h), while recovery took 24 h with FIR, and was not attained through the PAS recovery modality. No differences in plasma CK activity were recorded between conditions. Three WBC sessions performed within the 48 hours after a damaging running exercise accelerate recovery from EIMD to a greater extent than FIR or PAS modalities.
Hervé Pournot, François Bieuzen, Julien Louis +3 more · PLoS ONE · 2011 · 184 citations
The objectives of the present investigation was to analyze the effect of two different recovery modalities on classical markers of exercise-induced muscle damage (EIMD) and inflammation obtained after a simulated trail running race. Endurance trained males (n = 11) completed two experimental trials separated by 1 month in a randomized crossover design; one trial involved passive recovery (PAS), the other a specific whole body cryotherapy (WBC) for 96 h post-exercise (repeated each day). For each trial, subjects performed a 48 min running treadmill exercise followed by PAS or WBC. The Interleukin (IL) -1 (IL-1), IL-6, IL-10, tumor necrosis factor alpha (TNF-α), protein C-reactive (CRP) and white blood cells count were measured at rest, immediately post-exercise, and at 24, 48, 72, 96 h in post-exercise recovery. A significant time effect was observed to characterize an inflammatory state (Pre vs. Post) following the exercise bout in all conditions (p<0.05). Indeed, IL-1β (Post 1 h) and CRP (Post 24 h) levels decreased and IL-1ra (Post 1 h) increased following WBC when compared to PAS. In WBC condition (p<0.05), TNF-α, IL-10 and IL-6 remain unchanged compared to PAS condition. Overall, the results indicated that the WBC was effective in reducing the inflammatory process. These results may be explained by vasoconstriction at muscular level, and both the decrease in cytokines activity pro-inflammatory, and increase in cytokines anti-inflammatory.
Cold-water immersion (cryotherapy) for preventing and treating muscle soreness after exercise
Chris Bleakley, Suzanne McDonough, Evie Gardner +3 more · Cochrane Database of Systematic Reviews · 2012 · 183 citations
BACKGROUND: Many strategies are in use with the intention of preventing or minimising delayed onset muscle soreness and fatigue after exercise. Cold-water immersion, in water temperatures of less than 15°C, is currently one of the most popular interventional strategies used after exercise. OBJECTIVES: To determine the effects of cold-water immersion in the management of muscle soreness after exercise. SEARCH METHODS: In February 2010, we searched the Cochrane Bone, Joint and Muscle Trauma Group Specialised Register, the Cochrane Central Register of Controlled Trials (The Cochrane Library (2010, Issue 1), MEDLINE, EMBASE, Cumulative Index to Nursing and Allied Health (CINAHL), British Nursing Index and archive (BNI), and the Physiotherapy Evidence Database (PEDro). We also searched the reference lists of articles, handsearched journals and conference proceedings and contacted experts.In November 2011, we updated the searches of CENTRAL (2011, Issue 4), MEDLINE (up to November Week 3 2011), EMBASE (to 2011 Week 46) and CINAHL (to 28 November 2011) to check for more recent publications. SELECTION CRITERIA: Randomised and quasi-randomised trials comparing the effect of using cold-water immersion after exercise with: passive intervention (rest/no intervention), contrast immersion, warm-water immersion, active recovery, compression, or a different duration/dosage of cold-water immersion. Primary outcomes were pain (muscle soreness) or tenderness (pain on palpation), and subjective recovery (return to previous activities without signs or symptoms). DATA COLLECTION AND ANALYSIS: Three authors independently evaluated study quality and extracted data. Some of the data were obtained following author correspondence or extracted from graphs in the trial reports. Where possible, data were pooled using the fixed-effect model. MAIN RESULTS: Seventeen small trials were included, involving a total of 366 participants. Study quality was low. The temperature, duration and frequency of cold-water immersion varied between the different trials as did the exercises and settings. The majority of studies failed to report active surveillance of pre-defined adverse events.Fourteen studies compared cold-water immersion with passive intervention. Pooled results for muscle soreness showed statistically significant effects in favour of cold-water immersion after exercise at 24 hour (standardised mean difference (SMD) -0.55, 95% CI -0.84 to -0.27; 10 trials), 48 hour (SMD -0.66, 95% CI -0.97 to -0.35; 8 trials), 72 hour (SMD -0.93; 95% CI -1.36 to -0.51; 4 trials) and 96 hour (SMD -0.58; 95% CI -1.00 to -0.16; 5 trials) follow-ups. These results were heterogeneous. Exploratory subgroup analyses showed that studies using cross-over designs or running based exercises showed significantly larger effects in favour of cold-water immersion. Pooled results from two studies found cold-water immersion groups had significantly lower ratings of fatigue (MD -1.70; 95% CI -2.49 to -0.90; 10 units scale, best to worst), and potentially improved ratings of physical recovery (MD 0.97; 95% CI -0.10 to 2.05; 10 units scale, worst to best) immediately after the end of cold-water immersion.Five studies compared cold-water with contrast immersion. Pooled data for pain showed no evidence of differences between the two groups at four follow-up times (immediately, 24, 48 and 72 hours after treatment). Similar findings for pooled analyses at 24, 48 and 72 hour follow-ups applied to the four studies comparing cold-water with warm-water immersion. Single trials only compared cold-water immersion with respectively active recovery, compression and a second dose of cold-water immersion at 24 hours. AUTHORS' CONCLUSIONS: There was some evidence that cold-water immersion reduces delayed onset muscle soreness after exercise compared with passive interventions involving rest or no intervention. There was insufficient evidence to conclude on other outcomes or for other comparisons. The majority of trials did not undertake active surveillance of pre-defined adverse events. High quality, well reported research in this area is required.
An Acute Bout of Self-Myofascial Release in the Form of Foam Rolling Improves Performance Testing
Corey A. Peacock, Darren D. Krein, Tobin Silver +2 more · International journal of exercise science · 2014 · 156 citations
Recent developments in the strength and conditioning field have shown the incorporation of foam rolling self-myofascial release in adjunct with a dynamic warm-up. This is thought to improve overall training performance; however, minimal research exists supporting this theory. Therefore, determining if an acute bout of foam rolling self-myofascial release in addition to a dynamic warm-up could influence performance is of importance. In order to do so, eleven athletically trained male subjects participated in a two condition, counterbalanced, crossover within-subjects study comparing two particular warm-up routines. The two warm-up routines compared were a total-body dynamic warm-up (DYN) and a total-body dynamic warm-up in adjunct with a self-myofascial release, total-body foam rolling session (SMR). Following each warm-up condition, subjects performed tests of flexibility, power, agility, strength, and speed. Paired samples T-tests were utilized to determine if there were any significant differences in test results between conditions (DYN vs. SMR). The data indicated that SMR was effective at improving power, agility, strength, and speed when compared to DYN (P ≤ 0.024). A warm-up routine consisting of both a dynamic warm-up and a self-myofascial release, total-body foam rolling session resulted in overall improvements in athletic performance testing.
Yanita McLeay, Matthew J. Barnes, Toby Mündel +3 more · Journal of the International Society of Sports Nutrition · 2012 · 154 citations
BACKGROUND: Exercise-induced muscle damage (EIMD) is accompanied by localized oxidative stress / inflammation which, in the short-term at least, is associated with impaired muscular performance. Dietary antioxidants have been shown to reduce excessive oxidative stress; however, their effectiveness in facilitating recovery following EIMD is not clear. Blueberries demonstrate antioxidant and anti-inflammatory properties. In this study we examine the effect of New Zealand blueberries on EIMD after strenuous eccentric exercise. METHODS: In a randomized cross-over design, 10 females consumed a blueberry smoothie or placebo of a similar antioxidant capacity 5 and 10 hours prior to and then immediately, 12 and 36 hours after EIMD induced by 300 strenuous eccentric contractions of the quadriceps. Absolute peak and average peak torque across the knee, during concentric, isometric, and eccentric actions were measured. Blood biomarkers of oxidative stress, antioxidant capacity, and inflammation were assessed at 12, 36 and 60 hours post exercise. Data were analyzed using a two-way ANOVA. RESULTS: A significant (p < 0.001) decrease in isometric, concentric and eccentric torque was observed 12 hours following exercise in both treatment groups. During the 60 hour recovery period, a significant (p = 0.047) interaction effect was seen for peak isometric tension suggesting a faster rate of recovery in the blueberry intervention group. A similar trend was observed for concentric and eccentric strength. An increase in oxidative stress and inflammatory biomarkers was also observed in both treatment groups following EIMD. Although a faster rate of decrease in oxidative stress was observed in the blueberry group, it was not significant (p < 0.05) until 36 hours post-exercise and interestingly coincided with a gradual increase in plasma antioxidant capacity, whereas biomarkers for inflammation were still elevated after 60 hours recovery. CONCLUSIONS: This study demonstrates that the ingestion of a blueberry smoothie prior to and after EIMD accelerates recovery of muscle peak isometric strength. This effect, although independent of the beverage's inherent antioxidant capacity, appears to involve an up-regulation of adaptive processes, i.e. endogenous antioxidant processes, activated by the combined actions of the eccentric exercise and blueberry consumption. These findings may benefit the sporting community who should consider dietary interventions that specifically target health and performance adaptation.
Charles J. Middleton, Gerardo Rivera-Colón, Joseph E. Fares +2 more · Journal of Surgery Care · 2024 · 1 citations
This narrative review synthesises evidence that deep fascia damage—not muscle fibre damage—is the primary driver of delayed onset muscle soreness (DOMS), and that calcium signalling plays a central role in both the inflammatory cascade and the fibroblastic remodelling required for recovery, suggesting that recovery strategies targeting fascial health (massage, compression) may be more effective than those targeting muscle tissue alone.
Read the breakdown →Tijs Vandoorne, Stefan De Smet, Monique Ramaekers +4 more · Frontiers in Physiology · 2017 · 107 citations
, we confirmed that ketone bodies potentiate the increase in mTORC1 activation and protein synthesis in leucine-stimulated myotubes. Whether, chronic oral KE intake during recovery from exercise can facilitate training-induced muscular adaptation and remodeling need to be further investigated.
Jamile Vivas Costa, Pablo Arias, Javier Cudeiro · Archives of Physical Medicine and Rehabilitation · 2011 · 136 citations
Blanca Romero‐Moraleda, Jaime González‐García, Ángel Cuéllar-Rayo +3 more · PubMed · 2019 · 72 citations
We aimed to compare the effects between non-vibration foam rolling (NVFR) and vibration foam rolling (VFR) on visual analogic scale (VAS), pressure pain threshold (PPT), oxygen saturation (SmO2), countermovement jump (CMJ) and hip and knee range of movement (ROM) after eliciting muscle damage through eccentric acute exercise using an inertial flywheel. Thirty-eight healthy volunteers (32 men, 6 women; aged 22.2±3.2 years) were randomly assigned in a counter-balanced fashion to either a VFR or NVFR protocol group. All participants performed a 10x10 (sets x repetitions) eccentric squat protocol to induce muscle damage. The protocols were administered 48-h post-exercise, measuring VAS, PPT, SmO2, CMJ and ROM, before and immediately post-treatment. The treatment technique was repeated on both legs for 1 minute for a total of five sets, with a 30-s rest between sets. The VFR group showed substantially greater improvements (likely to very likely) in the passive VAS (VFR -30.2%, 90% CI -66.2 to -12.8) with chances for lower, similar or greater VAS compared with the NVFR group of 82%, 14% and 4%, respectively and passive extension hip joint ROM (VFR 9.3%, 90% CI 0.2-19.2) with chances for lower, similar or greater ROM compared with the NVFR group of 78%, 21% and 1%, respectively. For intragroup changes, we observed substantial improvements in VAS (p=.05), lateral vastus, rectus femoris and medial vastus PPT. The results suggest that the VFR group achieved greater short-term benefits in pain perception and passive extension hip joint ROM. Both protocols were effective in improving PPT, SmO2, CMJ and knee joint ROM. The enhanced improvement in VAS and hip ROM measures could have significant implications for VFR treatment.
EFFECT OF SINGLE AND MULTIPLE SESSIONS OF SELF-MYOFASCIAL RELEASE: SYSTEMATIC REVIEW
Raphael Ferreira de Oliveira, Gustavo Ribeiro da Mota, Wellington Roberto Gomes de Carvalho +2 more · Revista Brasileira de Medicina do Esporte · 2022 · 2 citations
ABSTRACT Self-myofascial release with a roller has been used as a tool to accelerate recovery. The objective of this systematic review was to investigate how one session or multiple sessions of self-myofascial release with a roller affect the recovery of an athlete´s performance. The research was conducted in the PubMed, Scopus, Cochrane Library, BVS, Embase, SPORTDiscus, ScienceDirect, and Google Scholar databases using the terms: foam rolling, foam roller, and self-myofascial release combined with recovery, exercise, fatigue, and sport and acute effects, chronic effects and performance, resulting in 12,020 articles. After checking the inclusion criteria, 40 studies were selected and analyzed. It was concluded that multiple sessions of self-myofascial release with a roller are more effective in recovering lower limb power and speed performance than just one session. A single session is more effective for recovering strength performance than multiple sessions. Moreover, both single and multiple sessions showed similar results in the recovery of agility, pain, flexibility, blood lactate removal, and perception of recovery. Finally, multiple sessions between sets of resistance exercise seem to reduce performance, decreasing the number of repetitions and resistance to fatigue, while a single session did not produce a significant effect. Self-myofascial release with a roller demonstrates potential for speeding up the recovery process of athletes. Future studies should evaluate the effect of the regular use of self-myofascial release with a roller on performance recovery. Level of evidence II; Systematic review.
Shona L. Halson · European Journal of Sport Science · 2008 · 218 citations
Abstract Ensuring athletes achieve an appropriate quality and/or quantity of sleep may have significant implications for performance and recovery and reduce the risk of developing overreaching or overtraining. Indeed, sleep is often anecdotally suggested to be the single best recovery strategy available to elite athletes. A number of nutritional factors have been suggested to improve sleep, including valerian, melatonin, tryptophan, a high glycaemic index diet before bedtime, and maintenance of a balanced and healthy diet. Conversely, consumption of alcohol and caffeine and hyper‐hydration may disturb sleep. Strategies such as warming the skin, hydrotherapy, and adoption of appropriate sleep hygiene (maintenance of good sleep habits and routines) are other tools to aid in sleep promotion. Ensuring athletes gain an appropriate quality and quantity of sleep may be important for optimal athletic performance.
Low muscle glycogen concentration does not suppress the anabolic response to resistance exercise
Donny M. Camera, Daniel W. D. West, Nicholas A. Burd +4 more · Journal of Applied Physiology · 2012 · 74 citations
We determined the effect of muscle glycogen concentration and postexercise nutrition on anabolic signaling and rates of myofibrillar protein synthesis after resistance exercise (REX). Sixteen young, healthy men matched for age, body mass, peak oxygen uptake (Vo(2peak)) and strength (one repetition maximum; 1RM) were randomly assigned to either a nutrient or placebo group. After 48 h diet and exercise control, subjects undertook a glycogen-depletion protocol consisting of one-leg cycling to fatigue (LOW), whereas the other leg rested (NORM). The next morning following an overnight fast, a primed, constant infusion of l-[ring-(13)C(6)] phenylalanine was commenced and subjects completed 8 sets of 5 unilateral leg press repetitions at 80% 1RM. Immediately after REX and 2 h later, subjects consumed a 500 ml bolus of a protein/CHO (20 g whey + 40 g maltodextrin) or placebo beverage. Muscle biopsies from the vastus lateralis of both legs were taken at rest and 1 and 4 h after REX. Muscle glycogen concentration was higher in the NORM than LOW at all time points in both nutrient and placebo groups (P < 0.05). Postexercise Akt-p70S6K-rpS6 phosphorylation increased in both groups with no differences between legs (P < 0.05). mTOR(Ser2448) phosphorylation in placebo increased 1 h after exercise in NORM (P < 0.05), whereas mTOR increased ~4-fold in LOW (P < 0.01) and ~11 fold in NORM with nutrient (P < 0.01; different between legs P < 0.05). Post-exercise rates of MPS were not different between NORM and LOW in nutrient (0.070 ± 0.022 vs. 0.068 ± 0.018 %/h) or placebo (0.045 ± 0.021 vs. 0.049 ± 0.017 %/h). We conclude that commencing high-intensity REX with low muscle glycogen availability does not compromise the anabolic signal and subsequent rates of MPS, at least during the early (4 h) postexercise recovery period.
Ernesto César Pinto Leal‐Junior, Vanessa de Godoi, José Luis Mancalossi +10 more · Lasers in Medical Science · 2010 · 109 citations
In the last years, phototherapy has becoming a promising tool to improve skeletal muscle recovery after exercise, however, it was not compared with other modalities commonly used with this aim. In the present study we compared the short-term effects of cold water immersion therapy (CWIT) and light emitting diode therapy (LEDT) with placebo LEDT on biochemical markers related to skeletal muscle recovery after high-intensity exercise. A randomized double-blind placebo-controlled crossover trial was performed with six male young futsal athletes. They were treated with CWIT (5°C of temperature [SD ±1°]), active LEDT (69 LEDs with wavelengths 660/850 nm, 10/30 mW of output power, 30 s of irradiation time per point, and 41.7 J of total energy irradiated per point, total of ten points irradiated) or an identical placebo LEDT 5 min after each of three Wingate cycle tests. Pre-exercise, post-exercise, and post-treatment measurements were taken of blood lactate levels, creatine kinase (CK) activity, and C-reactive protein (CRP) levels. There were no significant differences in the work performed during the three Wingate tests (p > 0.05). All biochemical parameters increased from baseline values (p < 0.05) after the three exercise tests, but only active LEDT decreased blood lactate levels (p = 0.0065) and CK activity (p = 0.0044) significantly after treatment. There were no significant differences in CRP values after treatments. We concluded that treating the leg muscles with LEDT 5 min after the Wingate cycle test seemed to inhibit the expected post-exercise increase in blood lactate levels and CK activity. This suggests that LEDT has better potential than 5 min of CWIT for improving short-term post-exercise recovery.
Hugh H.K. Fullagar, Grace E. Vincent, Michael E. McCullough +2 more · Journal of Clinical Neurophysiology · 2023 · 36 citations
SUMMARY: Elite athletes and coaches believe sleep is the most important recovery strategy and widely consider it critical to optimal performance. Despite this perceived importance, there are numerous circumstances that can reduce sleep quantity and quality in athletic populations. Because of the effects of sleep loss on various physical, neurophysiological, and cognitive parameters, such perturbations can have consequences for performance and recovery outcomes. Although peer-reviewed literature examining the interaction between sleep, performance, and recovery in athletes is increasing, understanding of these issues remains equivocal. Perhaps most pertinently, the effect of sleep on sport performance does not align with a one-size-fits-all approach and rather depends on numerous factors such as type of sport, scheduling, time of the season, and the intraindividual requirements for sleep. The relationship between brain plasticity and memory, which in turn can influence learning processes and long-term memory consolidation, suggests that sleep may play an important role in learning new skills and tactics for both elite and developing athletes. The aim of this special issue review was to analyze the evidence of sleep loss on sport performance and recovery, with a specific focus on elite athletes. An assessment of these sleep-compromising situations that elite athletes may face during a typical season and practical considerations for alleviating these issues is also provided to further the understanding for medical professionals, scientists, and applied sporting practitioners alike.
Manuel García-Sillero, Javier Benítez‐Porres, Jerónimo García-Romero +3 more · International Journal of Environmental Research and Public Health · 2021 · 45 citations
The aim of this study was to compare the effects of various recovery techniques on muscle tissue after eccentric exercise-induced muscle fatigue (EIMF). Forty subjects (24.3 ± 2.6 years; 77.45 ± 8.3 kg; 177.0 ± 6.4 cm; 24.66 ± 1.6 kg∙m−2) were randomly assigned to one of the following groups: manual therapy (n =10, MT), mechanical vibration (n = 10, MV), percussion therapy (n = 10, PT) or foam roller (n = 10, FR). The contraction time (Tc) and the radial displacement (Dm) of the gastrocnemius was evaluated through tensiomyography (TMG). The application of the different techniques had positive effects for Tc and Dm in the treated leg compared to the untreated leg (F = 50.01, p < 0.01, η2p = 0.58 and F = 27.58, p < 0.01, η2p = 0.43, respectively) and for the interaction of the factors (Time x Leg x Therapy: F = 5.76, p < 0.01, η2p = 0.32 and F = 5.93, p < 0.01, η2p = 0.33, respectively). The results of the various methods used were similar: Tc (F = 0.17, p = 0.917; η2p = 0.01) and Dm (F = 3.30, p = 0.031, η2p = 0.22). PT interventions show potential for restoring muscle compliance and reducing stiffness, similar to MT and possibly more effective (cost-time relationship) compared to MV or FR.
Candeloro BM, Miranda ESF, Hizuka LA +9 more · Clin Nutr ESPEN · 2026 · 0 citations
Zhu Y, Yang L, Liu T +3 more · Front Sports Act Living · 2026 · 0 citations
Cold-water immersion (CWI) reduces muscle soreness and blood markers of muscle damage by a small-to-moderate amount, but does not improve strength or power recovery — and partially immersing only the legs immediately impairs explosive power — yet whole-body and partial immersion work equally well for soreness and biochemical recovery, making partial immersion the safer, equally effective choice for next-day recovery.
Read the breakdown →Salem A, Ben Maaoui K, Jahrami H +10 more · Sports Med Open · 2024 · 34 citations
This meta-analysis of 32 randomised controlled trials found that BCAA supplementation consistently reduces markers of muscle damage (creatine kinase by ~30–40% and lactate dehydrogenase by ~15–25%) and subjective muscle soreness by about 1–2 points on a 10-point scale in the 24–72 hours after intense exercise, but the effect is modest and likely matters most for people doing unaccustomed or very high-volume training.
Read the breakdown →Rebecca Prell, Oliver Opatz, Giampiero Merati +3 more · Frontiers in Physiology · 2020 · 33 citations
Firefighters face a high-risk potential, thus their psychological ability to cope with critical or traumatic events is a crucial characteristic. This study examines correlations between cardiac autonomic modulation, risk-taking behavior, and resilience in professional firefighters. Twenty male professional firefighters underwent a 20 min beat-to-beat heart rate (HR) monitoring at baseline at morning upon awakening, then before, during and after a realistic deployment in a container, systematically set on fire. Risk-taking behavior, resilience and subjective stress were assessed by specific validated tools after deployment: the Risk-taking scale (R-1), the Resilience Scale (RS-13), and the multi-dimensional NASA-Task Load Index. The cardiac autonomic modulation at rest and in response to stress was assessed by classic indexes of heart rate variability (HRV) as RMSSD and LF/HF ratio. Results showed that: (i) risk-taking behavior correlated with a withdrawal in vagal indices, shifted the baseline sympathovagal balance toward sympathetic predominance (LF/HF ratio r(8)=0.522, p=.01), and increased HR mean both in baseline and during physical exercise (r(8)=0.526, p=.01 and r(8)=0.445, p=.05 respectively); (ii) resilience was associated with higher vagal indices (RMSSD r(18)=0.288, p=.04), and with a baseline sympathovagal balance shifted toward parasympathetic predominance (LF/HF ratio r(18)=-0.289, p=.04); (iii) the physical workload of firefighting led to a significantly increased mean HR (p=.002; +22 bpm, 95% CI [9.70, 35.82]) in comparison to the firefighters who did not exercise, which lasted in the recovery phase (p=.005 +24 bpm; 95% CI [8.62, 41.16]). Associations of risk-taking behavior and resilience with cardiac autonomic modulation could be demonstrated, showing that HRV may be a valuable monitoring tool in this specific population; however further studies are warranted for validation.
Erich Hohenauer, Peter Clarys, Jean‐Pierre Baeyens +1 more · Journal of Visualized Experiments · 2017 · 4 citations
Fast recovery after strenuous exercise is important in sports and is often studied via cryotherapy applications. Cryotherapy has a significant vasoconstrictive effect, which seems to be the leading factor in its effectiveness. The resulting enhanced recovery can be measured by using both objective and subjective parameters. Two commonly measured subjective characteristics of recovery are delayed-onset muscle soreness (DOMS) and ratings of perceived exertion (RPE). Two important objective recovery characteristics are countermovement jump (CMJ) performance and peak power output (PPO). Here, we provide a detailed protocol to induce muscular exhaustion of the frontal thighs with a self-paced, 3 x 30 countermovement jump protocol (30-s rest between each set). This randomized controlled trial protocol explains how to perform local cryotherapy cuff application (+ 8 °C for 20 min) and thermoneutral cuff application (+ 32 °C for 20 min) on both thighs as two possible post-exercise recovery modalities. Finally, we provide a non-invasive protocol to measure the effects of these two recovery modalities on subjective (i.e., DOMS of both frontal thighs and RPE) and objective recovery (i.e., CMJ and PPO) characteristics 24, 48, and 72 h post-application. The advantage of this method is that it provides a tool for researchers or coaches to induce muscular exhaustion, without using any expensive devices; to implement local cooling strategies; and to measure both subjective and objective recovery, without using invasive methods. Limitations of this protocol are that the 30 s rest period between sets is very short, and the cardiovascular demand is very high. Future studies may find the assessment of maximum voluntary contractions to be a more sensitive assessment of muscular exhaustion compared to CMJs.
Craven J, Desbrow B, Sabapathy S +3 more · Sports Med Open · 2021 · 21 citations
Eating carbohydrate after exercise speeds up muscle glycogen replenishment by about 23.5 mmol·kg dm⁻¹·h⁻¹ compared to eating nothing, but adding protein to carbohydrate does not further accelerate glycogen restoration — so if you have limited recovery time between workouts, prioritise carbohydrate intake and don't worry about adding protein for glycogen purposes.
Read the breakdown →Wiśniowski P, Cieśliński M, Jarocka M +4 more · J Clin Med · 2022 · 20 citations
The effects of foam rolling vs massage as recovery tools among UiTM Perlis FC footballers
Roslan Muhammad Nuh Sharid, Zuraimy Muhammad Hazim, Abdul Halim Mohd Hazwan Zikri +2 more · Jurnal Intelek · 2024 · 1 citations
A new idea of recovery has been discovered called self-myofascial release. Foam rolling is one of the self-myofascial approaches that can help to speed up the recovery process. It works by relaxing contracted muscles, improving blood and lymphatic circulation, and stimulating the stretch reflex in muscles. However, there is no previous research that studies the comparison of recovery modalities between foam rolling (FR), massage (M) and passive recovery (PAS) as tools of the recovery process on youth footballers. The aim of this study was to examine the effectiveness of FR (20 minutes of FR exercises on quadriceps, hamstrings, adductors, gluteus, and gastrocnemius), M (20 minutes of M on quadriceps, hamstrings, adductors, gluteus and gastrocnemius) and passive recovery (20 minutes sit on a bench) interventions performed immediately after a training session on Total Quality Recovery (TQR), perceived muscle soreness (VAS), jump performance, agility, sprint, and flexibility 24 hours after the training. During the two experimental sessions, 30 UiTM FC football players participated in a randomized controlled trial design. The first session was designed to collect the pretest values of each variable. After baseline measurements, the players performed a standardized football training. At the end of the training unit, all the players were randomly assigned to the FR, M and PAS recovery groups. A second experimental session was conducted to obtain the posttest values. As results, CMJ, agility (Arrowhead) and TQR showed positive effects in the FR group in comparison with the M and PAS groups at 24 hours after training. Thus, it is recommended that football coaches and physical trainers working with football players use a structured recovery session lasting approximately 20 minutes based on FR exercises that could be implemented at the end of a training session to enhance recovery between training loads.
The effects of multiple cold water immersions on indices of muscle damage.
Stuart Goodall, Glyn Howatson · PubMed · 2008 · 117 citations
The aim of this investigation was to elucidate the efficacy of repeated cold water immersions (CWI) in the recovery of exercise induced muscle damage. A randomised group consisting of eighteen males, mean ± s age, height and body mass were 24 ± 5 years, 1.82 ± 0.06 m and 85.7 ± 16.6 kg respectively, completed a bout of 100 drop jumps. Following the bout of damaging exercise, participants were randomly but equally assigned to either a 12 min CWI (15 ± 1 °C; n = 9) group who experienced immersions immediately post-exercise and every 24 h thereafter for the following 3 days, or a control group (no treatment; n = 9). Maximal voluntary contraction (MVC) of the knee extensors, creatine kinase activity (CK), muscle soreness (DOMS), range of motion (ROM) and limb girth were measured pre-exercise and then for the following 96 h at 24 h increments. In addition MVC was also recorded immediately post-exercise. Significant time effects were seen for MVC, CK, DOMS and limb girth (p < 0.05) indicating muscle damage was evident, however there was no group effect or interaction observed showing that CWI did not attenuate any of the dependent variables (p > 0.05). These results suggest that repeated CWI do not enhance recovery from a bout of damaging eccentric contractions. Key pointsCryotherapy, particularly cold water immersions are one of the most common interventions used in order to enhance recovery post-exercise.There is little empirical evidence demonstrating benefits from cold water immersions. Research evidence is equivocal, probably due to methodological inconsistencies.Our results show that the cryotherapy administered did not attenuate any markers of EIMD or enhance the recovery of function.We conclude that repeated cold water immersions are ineffective in the recovery from heavy plyometric exercise and suggest athletes and coaches should use caution before using this intervention as a recovery strategy.
Del Guerra GC, Ohannesian VA, Semerdjian R +9 more · Phys Sportsmed · 2026 · 0 citations
Eric J. Drinkwater, Christopher Latella, Christopher Wilsmore +2 more · Frontiers in Physiology · 2019 · 26 citations
Purpose: Recovery from exercise-induced muscle damage (EIMD) is paramount in sports performance. Foam rolling (FR) has been suggested to improve acute performance, however, the ability to facilitate recovery from eccentric (ECC) exercise remains unclear. Methods: Eleven males undertook 6×25 ECC knee extensions to induce muscular damage. Immediately, 24, 48 and 72 h post-training countermovement jump (CMJ), maximal voluntary isometric contraction (MVIC), pressure-pain threshold (PPT), knee flexion range of motion (ROM) and mid-thigh circumference (MTC) were assessed. Neurophysiological measures included voluntary activation (VA), peak twitch torque (PTT), time to peak twitch (PTTtime) and rate of twitch torque development (RTD). Participants then spent 15 min FR prior to each time point, or control (CON). Repeated measures analysis of variance (ANOVA) and standardised effect sizes (Hedges’ g) ± 95% confidence intervals (95%CI) were used to compare FR and CON. Results: CMJ was greater for FR compared to CON (P=0.030) at 72 h (8.6%, P=0.004) with moderate effects observed at 48 and 72 h (g=0.54-0.66). PPT was greater with FR (P=0.018) at 48 h only (23.7%, p=0.013), with moderate to large effects noted at all-time points (g=0.55-0.98). No significant differences were reported for MVIC (P=0.777, -5.1 to 4.2%), ROM (P=0.432, 1.6% to 3.5%), VA (P=0.050, 3.6 to 26.2%), PTT (P=0.302, -3.9 to 9.9%), PTTtime (P=0.702, -24.4 to 23.5%), RTD (P=0.864, -16.0 to -1.0%) or MTC (P=0.409, -0.5 to -0.1%) between conditions. Conclusions: FR appears to improve jump performance in the later stages of recovery following ECC exercise. This may be in part due to improved pain tolerance, however, mechanical and neurophysiological are not modulated with FR.
Effects of Omega-3 Supplementation on Inflammation and Recovery in Sports: A Meta-Analysis.
Li Z, Zhang B · FASEB J · 2026 · 0 citations
Josep M. Campistol · Kidney International · 2002 · 83 citations
Effects of Postexercise Sauna Bathing on Recovery of Swim Performance
Sabrina Skorski, Jan Schimpchen, Mark Pfeiffer +3 more · International Journal of Sports Physiology and Performance · 2019 · 20 citations
PURPOSE: Despite indications of positive effects of sauna (SAU) interventions, effects on performance recovery are unknown. The aim of the current study was to investigate acute effects of SAU bathing after an intensive training session on recovery of swim performance. METHODS: In total, 20 competitive swimmers and triathletes (3 female and 17 male) with a minimum of 2 y of competition experience (national level or higher) participated in the study. Athletes completed an intensive training session followed by either a SAU bathing intervention or a placebo (PLAC) condition in a randomized order. SAU consisted of 3 × 8 min of SAU bathing at 80-85°C, whereas during PLAC, athletes applied a deidentified, pH-balanced massage oil while passively resting in a seated position. Prior to training, swimmers conducted a 4 × 50-m all-out swim test that was repeated on the following morning. Furthermore, subjective ratings of fatigue and recovery were measured. RESULTS: Swimmers performed significantly worse after SAU (4 × 50-m pre-post difference: +1.69 s) than after PLAC (-0.66 s; P = .02), with the most pronounced decrease in the first 50 m (P = .04; +2.7%). Overall performance of 15 athletes deteriorated (+2.6 s). The subjective feeling of stress was significantly higher after SAU than after PLAC (P = .03). CONCLUSION: Based on published findings, the smallest substantial change in swimming performance is an increase in time of more than 1.2 s; thus, the observed reductions appear relevant for competitive swimmers. According to the current results, coaches and athletes should be careful with postexercise SAU if high-intensity training and/or competitions are scheduled on the following day.