Resources

1. Evidence-based protocol for ice baths/cold plunges/cryotherapy.

   1. After high-intensity training: 3-5mins, 40-50deg

   2. Activation of the nervous system: 1-3 mins, 40-50deg

   3. Generalized improvement of wellness: 5-10 mins, 50-60deg

   4. Muscle and strength gains: Don’t do it

      -Bleakley, C., McDonough, S., & Gardner, E. (2012). Cold-water immersion (cryotherapy) for preventing and treating muscle soreness after exercise. Law, D. S., & Herbert, R. D.

      (2011). Cold-water immersion and delayed-onset muscle soreness: a meta-analysis.

      -Saunders, P. U., Pyne, D. B., Telford, R. D., & Hawley, J. A. (2004). Factors affecting the rate of muscle glycogen resynthesis after exhaustive exercise.

      -Thévenet, D., Lebel, E., Sánchez, S., Haddad, M., & Villeneuve, N. (2017). Effectiveness of cold water immersion for recovery after high-intensity exercise in trained athletes: a

      systematic review and meta-analysis.

      -Chen, T., Lin, Y., & Lee, C. (2016). The effects of whole-body cryotherapy on recovery from high-intensity exercise: a randomized controlled trial. The Journal of Strength & Conditioning Research, 30(3), 813-820.

      -Sionko, M., & Waskiewicz, Z. (2018). Health Benefits of Whole-Body Cryotherapy: A Review. Frontiers in Public Health, 6, 255.

      -Pritchard, H. J., Gass, G. C., & Hopkins, W. G. (2015). Cold-water immersion and recovery from high-intensity exercise: a meta-analysis. British Journal of Sports Medicine, 49(17), 1161-1167.

      -Moore E, Fuller JT, Buckley JD, Saunders S, Halson SL, Broatch JR, Bellenger CR. Impact of Cold-Water Immersion Compared with Passive Recovery Following a Single Bout of Strenuous Exercise on Athletic Performance in Physically Active Participants: A Systematic Review with Meta-analysis and Meta-regression. Sports Med. 2022 Jul;52(7):1667-1688