Hot vs cold: which is better for muscle recovery? New study says this is the answer
We're hardly short on ways to boost muscle recovery, whether it's pummeling ourselves with the best massage guns or paying a visit to the local physiotherapist.
But a debate has been simmering in the background about hot and cold therapy, and it's this: is heat or ice better for muscle recovery? Or both?
Growing up, I've always been taught to apply ice to swollen ankles or sore muscles post-workout, but then the rise of heat therapy came along, and suddenly, you're either jumping into an ice bath, braving an infrared sauna, or flipping between the two in something called 'Contrast Water Therapy.'
Now, a study says this is the real answer. Here's what it shows.
What is the study?
A study published in the Journal of Physiology looked at the effects of hot water and cold water therapy on muscle recovery in 34 participants. They found evidence to suggest that hot water immersion therapy significantly improved recovery compared to cold water.
They found evidence to suggest that hot water immersion therapy significantly improved recovery compared to cold water.
Researchers simulated a muscle injury in a lab setting, then used several modalities to see which would offer the most improvement.
Participants were offered three recovery methods: cold (15 minutes at 12 degrees Celsius / 53.6 Fahrenheit), hot (60 minutes at 42 degrees Celsius / 107.6 Fahrenheit) and room temperature (30 minutes at 12 degrees Celsius / 53.6 Fahrenheit), all performed daily for 10 days.
Recovery was monitored using inflammation markers, muscle biopsies and performance testing. While strength improvements were similar in each setting, hot water showed to reduce perceived muscle pain and improve muscle damage markers; cold water didn't improve perceived muscle pain or reduce markers of damage.
In short, the experiment found that hot water immersion could be more beneficial than cold water and room temperature immersion recovery methods for muscle regeneration and injury.
Benefits of cold water immersion
Whether it's wild swimming, cryotherapy, or ice plunges, subjecting the body to temperatures below 15 degrees Celsius (59 degrees Fahrenheit) has been thought to have multiple benefits for the body, including boosting mood and focus and enhancing recovery.
One study published in Biology reported participants felt more alert and attentive and less nervous or distressed after cold water bathing.
The American Heart Association (AHA) warns of some risks associated with cold water immersion, and the data surrounding the practice is limited, so always exercise this form of recovery with caution and seek medical advice if you're unsure.
Benefits of hot water immersion
There are many types of heat therapy, such as infrared saunas, traditional saunas, steam rooms and heat packs. However, it's hot water immersion — think hot tubs or similar — that could be the most effective.
A study found that soaking in a hot tub, or soaking in hot water in general, could boost blood flow, immune response and cardiovascular health compared with traditional or infrared saunas when assessing heat methods.
This could be in part because the immersion method helps raise core body temperature more effectively, which could be a key stimulus for the responses the study found.
Then, there's contrast therapy, or hot and cold therapy (as it's also known). This involves switching between both methods in the same recovery session, allowing you to benefit from the energizing and mood-boosting benefits of cold water, followed by the soothing and relaxing benefits of heat.
Here's a little evidence to support the method: a study published in PLoS One found that contrast therapy outperformed passive recovery or rest in reducing muscle pain after workouts in athletes.
The next time you're faced with the decision: Hot or cold? Now you know which way to swing.
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When you buy through links on our articles, Future and its syndication partners may earn a commission. High cortisol levels from chronic stress can wreak havoc on your body and mind, but the right workouts can help bring those stress hormones back into balance. When you exercise, your brain releases endorphins: natural mood boosters that counter stress and anxiety. Physical activity reduces levels of stress hormones like adrenaline in the body; while intense exercise temporarily spikes cortisol as part of your body's natural response, regular moderate exercise actually helps regulate these levels over time. Instead of reaching for your phone or collapsing on the couch when stress hits, try these proven workouts that specifically target cortisol reduction and help your body return to a calmer, more balanced state. 1. Lift weights to crush stress and anxiety (Image: © Getty) Strength training delivers a double hit against stress by boosting endorphin production and giving you a sense of accomplishment when you lift heavier than before. Resistance training twice weekly for eight weeks significantly reduces anxiety and worry. The focused nature of lifting weights forces you to be present in the moment, providing a mental break from stressful thoughts. Bodyweight exercises like squats, push-ups, and sit-ups provide the same stress-busting benefits as lifting weights. The key here is progressive overload, where you gradually increase the difficulty over time. 2. Take a brisk walk in nature (Image: © Shutterstock) A 60-minute walk in natural settings reduces activity in the brain's stress-processing areas, making it one of the most accessible ways to lower cortisol naturally. Being outdoors combines the benefits of light exercise with nature's proven calming effects on your nervous system. Walking in parks, forests, or even tree-lined neighborhoods works better than city environments for stress reduction. Aim for a pace that feels brisk but comfortable. You should be able to hold a conversation without getting out of breath. Consider placing your phone on silent or Do Not Disturb during your walk to get the full stress-relieving benefits. The DeerRun Q1 Mini is the perfect first under-desk treadmill. It's simple to use and requires just one button to turn on. While it's quite small, it's one of the most affordable under-desk treadmills money can buy. View Deal 3. Try yoga for relaxation (Image: © Shutterstock) Yoga combines physical postures with controlled breathing techniques that directly target your body's stress response system. Unlike high-intensity workouts that can temporarily spike cortisol, yoga's gentle movements and mindful approach can bring stress hormone levels down. Research shows that yoga effectively reduces stress, anxiety, and depression by activating your parasympathetic nervous system — the part responsible for rest and recovery. Focused breathing and mindful movements help lower cortisol levels. Find a quiet spot where you won't be interrupted and follow along with online videos, or join a regular class to build consistency. Even 15-20 minutes of simple poses can make a noticeable difference in your stress levels. 4. Go swimming for full-body stress relief (Image: © Apple) Swimming releases neurochemicals that make you feel good while providing powerful cortisol reduction through gentle, rhythmic full-body movement that soothes your nervous system. The repetitive nature of swimming strokes gives your mind something rhythmic to focus on, similar to meditation. Being submerged in water has its own therapeutic effects, creating a sense of weightlessness that can feel like a break from life's pressures. Whether you do laps, water aerobics, or just move around in the pool, the combination of physical activity and water immersion helps activate your body's relaxation response. 5. Dance like nobody's watching (seriously, it works) (Image: ) Dancing for at least 150 minutes per week reduces stress, depression, and anxiety while providing an excellent cardiovascular workout that naturally lowers cortisol levels. The rhythmic movement and music combination activate neurotransmitters, like dopamine and serotonin, that improve mood and ease stress. Crank up your favorite songs and let your body move however it wants! Partner dancing styles like tango and salsa are great for stress reduction as they're fun, so you forget you're even exercising while melting away stress. The key is letting yourself get lost in the rhythm and movement. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button. More from Tom's Guide 5 power moves to boost your fitness How to hit your daily step goal without going outside How to build fitness that lasts — the best exercises to do at any age
