The Effects of Pre- and Post-Exercise Cooling on Performance

The Effects of Pre- and Post-Exercise Cooling on Performance

Background: The purpose of this study was to assess the effects of post-exercise Cold Water Immersion (CWI) on muscle performance. Methods: Participants (N = 20) underwent baseline measurement and intervention administration. In 24-hours participants repeated measurements, performed High-Intensity Interval Training (HIIT), and receiving the intervention. In 48-hours participants retook measurements. The CWI group was immersed in an ice tub for 15 minutes, while the control group received nothing. The Likert scale measured muscle soreness, while the Sit-n-Reach, Vertical Jump, Squat 1-Repetition Maximum (1RM), 5-10-5 shuttle, and 10-yard dash measured muscle performance. Results: A significant difference was found in agility, strength, and muscle soreness between the CWI and control groups (p < 0.05). There was a decrease in 5-10-5 shuttle times (in seconds) for the CWI group (CWI –Pre (6.25  0.85); 48-hours (6.17  0.84)), while the control group increased times (Control – Pre (6.11 0.54); 48-hours (6.16  0.70)). The squat 1-RM increased in the CWI group (CWI – Pre (173.4 90.48); 48-hours (183.0  92.78)), and decreased in the control group (Control – Pre (186.1  75.52); 48-hours (174.5  64.76)). The Likert scale measurements slightly increased in the CWI group (CWI –Pre (1.0  1.63); 48-hours (3.35  1.73)), but increased drastically in the control group (Control – Pre (0.2  0.63); 48-hours (5.1  1.68)). Conclusions: The use of CWI post-exercise significantly decreased muscle soreness, increased squat 1-RM, and improved 5-10-5 shuttle times. Therefore, using CWI post- exercise to improve performance 24 hours later is supported by this study.