Cold or Hot Baths for Sore Muscles: Which is Better for Recovery?

It might be hard for some to decide which one to choose from- cold or hot baths for sore muscles. People might have seen a basketball player soaking his arms and legs in cold water after a tiring game as an athlete recovery method.

Or it could be after a tiring match practice when a hot water immersion would feel soothing. The researchers have reported in their study that a hot water bath might be beneficial for muscle recovery.

The study about cold or hot water for muscle recovery

The same researchers revealed that a hot water bath is better for exercise performance. On the other hand, an ice bath for muscle recovery is great for lowering inflammation, swelling, and fatigue, backed by research results.

One of the lead researchers, Mamoru Tsuyuki, a master’s sports student in Japan said,

“While post-exercise [cold water immersion] is common on the sports field, cooling does not always have a positive effect on exercise capacity”.

The study inculcated a small group of endurance athletes who were asked to perform 50 minutes of high-intensity interval running. Afterward, they were required to do a 20-minute cold-water soak at 59 degrees Fahrenheit or a hot-water tub soak at 104 degrees F.

The study was performed on 10 young men who participated in a three-part study.

The results of the research

After doing a one-hour workout, the blood levels of enzymes and athletes’ jump height were recorded which indicated their muscle soreness. They were asked to jump as high as possible, from standing and squatting positions.

The results showed that the jump height performance was lower in those who took a cold soak than those who took a hot one. This implied that muscle flow and muscle repair were better with hot water, particularly for post-exercise recovery.

No difference was observed for cold or hot water for muscle recovery and soreness.

Tsuyuki further added that inflammation management was great with hot water immersion that strengthened muscle power whereas the same output was not conducive with cold water immersion.

He elucidated that people who conduct multiple sessions of exercise in a day, would be the ones benefitting from these results.

Are cold or hot baths for sore muscles good after a workout?

Tsuyuki gave the reasoning that a hot water immersion helps to repair damaged muscles, repair their marred fibers, and assist in becoming stronger. He was of the view that if an athlete has to perform twice or thrice in a day, then hot water baths are the best, especially after halftime.

Other experts have their own viewpoints. Which of the cold or hot shower for muscle pain is good depends on the physical circumstances of the athlete himself.

Some athletes prefer cold baths as they feel these baths energize their body. Some of the studies have proven that cold baths decrease soreness. They are best when there is an injury.

An assistant professor of orthopedic surgery at the NYU Grossman School of Medicine, Dr. Spencer Stein noted that the players of pro teams like warm baths before their games and do not want a cold plunger during their halftime.

However, David Putrino, the director of rehabilitation innovation at the Mount Sinai Health System gave his own recommendations about cold or hot baths for sore muscles.

He explained that people who enjoy cold water baths feel endorphins and an energy boost that gives them “an immense rush of energy”. He is a strong advocate that people should believe in what their own body tells them and go for it rather than believing in what they hear on podcasts.

A precaution!!

The findings of the research were presented at the 2024 Integrative Physiology of Exercise conference on Thursday. The conference was held at the State College, Penn.

It is suggested that they should be considered preliminary until the published version of the research comes out in a peer-reviewed journal which would be authenticated by several experts.

Either cold or hot water for muscle recovery, it is best to implement any of the methods for one part of the body, for example, the legs. If you had a workout session, you could dip the legs in warm water to relieve them of soreness.

On the contrary, it would be soothing to keep your legs in cold water for some time if you feel there is an injury during the workout session in your muscles.

Wrapping up

It seems as if hot vs. cold therapy and customized recovery techniques mainly depend on the athlete himself based on his preferences that came from his own experiences before, during, and after the game or exercise sessions.

Either cold or hot therapy, a hot water soak is better for repairing muscles and reducing damage immediately after exercise. Cold water soak is recommended after exercise within 24 hours, specifically when you need to relieve pain or heal a muscle injury.

FAQs

Q1: Which is better for muscle recovery after exercise: cold or hot baths?

• Hot baths are better for repairing muscles, enhancing blood flow, and improving exercise performance immediately after a workout. Cold baths, on the other hand, are effective in reducing inflammation, swelling, and muscle fatigue within 24 hours after exercise.

Q2: How do hot baths benefit muscles after exercise?

• Hot baths increase blood flow to damaged muscles, which helps repair muscle fibers and reduces soreness. They also promote relaxation and can improve performance for athletes engaging in multiple sessions of exercise within the same day.

Q3: When should I use cold baths for muscle recovery?

• Cold baths are best used after intense exercise to manage inflammation, reduce swelling, and alleviate muscle pain. They are particularly helpful when treating muscle injuries.

Q4: How long should I stay in a cold or hot bath?

• For hot baths: 10–20 minutes in water heated to 98–104°F.
• For cold baths: 10–15 minutes in water cooled to 50–59°F.

Q5: Can hot or cold baths reduce muscle soreness?

• Both hot and cold baths can help manage muscle soreness. However, studies indicate no significant difference in their effects on soreness levels.