Are Cold Plunges for Athletes Really Helpful?

Author

Jonas
March 02, 2025

Cold plunges have exploded in popularity, with athletes like LeBron James and Novak Djokovic swearing by icy baths for recovery. But does submerging in freezing water actually boost performance—or could it reduce your gains?

Let me show you what science says…

What’s Coming

  1. The Science of Cold Plunges (Benefits & Risks)

  2. When Cold Plunges Backfire (Spoiler: It’s about timing)

  3. Alternatives Backed by Research 

  4. Brain Candy

  5. Curate + Comment: Pro Tips from Sports Physiologists

  6. Link Dump: Trusted Studies & Tools

The Science of Cold Plunges

Cold water immersion (10–15°C) triggers:

  • Vasoconstriction: Reduces blood flow to muscles, lowering inflammation and soreness short-term.

  • Parasympathetic activation: Slows heart rate, promoting relaxation.

Pros:

  • Reduces DOMS (delayed-onset muscle soreness) by 20–30% (British Journal of Sports Medicine, 2022).

  • May speed return-to-play for athletes with back-to-back events (e.g., tournaments).

Cons:

  • Blunts muscle growth: Cold suppresses mTOR pathways, inhibiting protein synthesis (Journal of Physiology, 2015).

  • Delays long-term recovery: Inflammation is part of adaptation; reducing it too much can weaken resilience.

Key Takeaway: Cold plunges are a double-edged sword. Use them strategically, not daily.

When Cold Plunges Backfire

1. Post-Strength Training:
Cold therapy after lifting weights reduces hypertrophy gains by up to 25% (European Journal of Applied Physiology, 2020).

2. For Endurance Athletes:
Cyclists using cold plunges post-ride had lower VO2 max improvements over 6 weeks (Medicine & Science in Sports & Exercise, 2021).

3. Misuse Risks:

  • Nerve damage: Prolonged exposure (<10°C) can harm tissue.

  • Cardiac stress: Sudden immersion spikes blood pressure.

Alternatives

1. Contrast Therapy (Hot/Cold)

  • Alternate 1–3 minutes in cold (10–15°C) and hot (38–40°C) water.

  • Why Better: Enhances circulation without fully blocking inflammation.

  • Study: Rugby players using contrast therapy had 18% faster recovery than cold-only (Journal of Athletic Training, 2019).

2. Compression Gear

  • Dynamic compression sleeves boost blood flow 40% more than static rest (Frontiers in Physiology, 2020).

3. Active Recovery

  • Light cycling/swimming at 50–60% max heart rate clears lactate 3x faster than passive rest.

4. Sleep Optimization

  • Each extra hour of deep sleep increases muscle repair by 15% (Sleep Medicine Reviews, 2023).

Brain Candy

Finnish Olympians’ Secret: Ice swimming (avanto) is embedded in Finnish culture. Studies link it to heightened cold tolerance and mental resilience—key for winter athletes.

For Coaches:

  • Use cold plunges only during congested fixture periods (e.g., 3 games/week).

  • Avoid post-resistance training; prioritize after endurance sessions.

For Athletes:

  • Timing Matters: Plunge 2–4 hours post-game, not immediately.

  • Duration: 5–10 minutes max at 10–15°C.

Cheers,

Jonas