At a glance:
- Studies show that cold plunges for recovery reduce delayed-onset muscle soreness (DOMS) and swelling after intense training.
- The sauna improves circulation and relaxes muscles, supporting a subjective sense of recovery.
- Taking a cold plunge immediately after strength training may inhibit the signaling pathways needed for muscle growth.
- Contrast therapy, which involves alternating between cold and heat, produces a positive subjective effect in studies.
Cold plunges and sauna use have become increasingly popular recovery methods among athletes — particularly since several elite athletes began publicly promoting them. But what does the research actually confirm, and when might a cold plunge do harm instead? Let’s look at what the evidence-based literature says.
How do cold plunges support muscle recovery?
Cold plunges for recovery rely on a simple physiological mechanism: cold water causes blood vessels to narrow (vasoconstriction), limiting the buildup of inflammatory substances around muscle tissue. Once you leave the water, the blood vessels dilate again, helping to remove metabolic byproducts from the tissues.
A meta-analysis of 14 randomized studies found that spending 10–15 minutes in water at 10–15 °C significantly reduced delayed-onset muscle soreness (DOMS) compared with passive rest (Leeder et al., 2012). The effect is strongest after strength training and contact sports, where muscle damage is greatest.
If you are interested in what science says about building muscle, bear in mind that recovery methods directly affect how effectively your muscles repair themselves in response to a training load.
What does science say about sauna use for recovery?
The sauna is a recovery aid with a growing body of research behind it. A long-term follow-up study by Finnish researchers showed that regular sauna use is associated with improved cardiovascular health (Laukkanen et al., 2018). In recovery, the sauna works through heat: muscles relax, blood flow increases and the body releases endorphins, which help relieve stress.
You can learn more about the health effects of sauna use in the article The benefits of sauna, which explores different types of sauna and their distinctive features.
The World Health Organization (WHO) emphasizes that regular physical activity combined with adequate rest is a foundation of good health — both heat and cold therapy can support this when used appropriately. More information is available on the WHO website.
Do cold plunges and sauna work better together?
Contrast therapy — alternating between cold and heat — is common among professional athletes, and some studies suggest it has benefits. In their review, Versey et al. (2013) found that contrast water immersion gave athletes a greater subjective sense of recovery than passive rest, although differences in objective strength measures were not always statistically significant.
Science moves quickly — following what’s new in science can help you keep up with the latest research in this area too.
A practical approach: start with the sauna (10–15 minutes), then take a cold plunge (5–10 minutes) and repeat the cycle 2–3 times. This sequence takes advantage of the physiological benefits of both methods.
When might cold plunges hinder recovery?
This is a particularly important question if you do strength training. Roberts et al. (2015) showed that regular cold water immersion immediately after strength training inhibited the signaling pathways needed for muscle growth — particularly mTOR activation and muscle protein synthesis — compared with an active warm-up. These effects were observed both in the short term and over the 12-week study period.
So, if your goal is to maximize muscle size, it makes sense to save cold plunges for days without strength training or use them during a season when the emphasis is on endurance and recovery rather than hypertrophy.
Nutrition also makes a substantial contribution to recovery in other ways. What to do with nut butter is a good starting point — nut oils contain healthy fats and antioxidants that may support anti-inflammatory processes during recovery.
References
- Leeder JD, Gissane C, van Someren KA, Gregson W, Howatson G. (2012). Cold water immersion and recovery from strenuous exercise: a meta-analysis. British Journal of Sports Medicine. PMID: 22446233
- Roberts LA, Raastad T, Markworth JF, Figueiredo VC, Egner IM, Shield A, Cameron-Smith D, Coombes JS, Peake JM. (2015). Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training. Journal of Physiology. PMID: 25854276
- Laukkanen JA, Laukkanen T, Kunutsor SK. (2018). Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence. Mayo Clinic Proceedings. PMID: 30077204
- Versey NG, Halson SL, Dawson BT. (2013). Water immersion recovery for athletes: effect on exercise performance and practical recommendations. Sports Medicine. PMID: 23743793
Frequently asked questions
What temperature should a cold plunge be?
Studies typically use water at 10–15 °C for 10–15 minutes. Most studies have not substantiated a clear hypothesis of additional benefits below 10 °C, but users accustomed to cold plunges tolerate lower temperatures well.
Should you use the sauna before or after a workout?
For recovery, the sauna is better suited to after a workout — the heat relaxes your muscles and supports circulation. Before a workout, the sauna may leave your muscles overly fatigued.
How often should you take a cold plunge?
Most studies examined use 2–4 times a week. Daily use by someone who does strength training may inhibit hypertrophy over time, so it is worth adjusting the frequency to suit your type of training.
Can cold plunges help with stress too?
Cold water exposure activates the sympathetic nervous system and triggers the release of endorphins, which may relieve stress in the short term. Long-term clinical evidence is still limited.
Are cold plunges suitable for everyone?
If you have cardiovascular disease, uncontrolled high blood pressure or Raynaud’s syndrome, you should consult a doctor first. Healthy adults generally tolerate cold plunges well.
Come work out! ArtGym
