RIIXO Recovery

Can ice on individual parts of the body reduce muscle soreness after exercise? [2021]

Want to know how to reduce muscle soreness after exercise?

This study looked at the effects partial body cryotherapy (PBC) and cold-water immersion (CWI) therapy had on a group of 28 female athletes to see if it could help reduce muscle soreness after exercise.

In this study each of the participants were randomly assigned to one of three groups for treatment;

  • Partial body cryotherapy
  • Cold water immersion
  • Control group

“Partial body cryotherapy and cold-water immersion reduces DOMS”

For the testing phase each of the participants carried out 5×20 drop jumps with a 2 minute rest between sets to take the muscles into fatigue.

following this the athletes were tested in numerous areas such as muscle oxygen saturation, mean arterial pressure and skin temperature, over a 72 hr period.

The study found that Delayed onset muscles soreness (DOMS) was lower in both of the PBC and CWI groups compared to the control. Meaning that using ice after exercise can help to reduce DOMS.

The full article can be accessed through this link.

Reference

Hohenauer ECostello JTDeliens TClarys PStoop RClijsen R.(2019).Partial-body cryotherapy (-135°C) and cold-water immersion (10°C) after muscle damage in females. Scand J Med Sci Sports. 2019 Nov 2. doi: 10.1111/sms.13593.

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