Chill Out or Warm Up? What Research Really Says About Cold Plunges for Muscle Recovery

Written by Osteopath Carien Boshoff

If you live by the coast, cold ocean swims and ice baths can feel like part of everyday life. Early morning

dips, quick plunges after the gym, a few deep breaths in freezing water, it’s become a popular ritual for

feeling strong, refreshed, and “recovered.”

What used to be something only professional athletes did is now everywhere, on social media, in wellness studios, and even in people’s backyards.

Cold plunges (also called ice baths) involve sitting in very cold water for a short time, usually two to three

minutes. But beyond the hype and dramatic videos, what do they actually do? And are they really good for

muscle recovery? Let’s keep it simple.

What Is a Cold Plunge?

A cold plunge is when you put your body into very cold water, usually around 10–15°C for a few minutes.

The idea is simple, after a tough workout you cool your body down quickly to help it recover.

What Happens to your body in cold water?

The moment you step into cold water, your body reacts fast.

• Your heart beats quicker

• Your breathing speeds up

• Your blood vessels tighten

• You feel that “shock” sensation

This is normal. It’s your body’s way of protecting itself from the cold.

When you get out and start warming up, your body relaxes again. Blood flows more easily, your breathing

slows, and many people say they feel calm, clear-headed, and energised. That quick stress followed by

relaxation is one reason cold plunges can feel so powerful.

Do Cold Plunges Help With Sore Muscles?

Research shows that cold water can help reduce muscle soreness after hard exercise, especially the kind of

soreness you feel a day or two later.

The cold can:

• Temporarily numb soreness

• Reduce swelling

• Lower tissue temperature

This is why many athletes use ice baths after games or intense training sessions.

However, there’s a catch.

Some newer research suggests that using ice baths immediately after heavy strength training (like lifting

weights to build muscle) may slow down muscle growth if done too often. That doesn’t mean ice baths are

“bad.” It just means timing matters. If your goal is building muscle, jumping into freezing water right after

every workout might not be ideal.

What About Mood and Mental Health?

Cold water also affects your nervous system, the system that controls stress. At first, it activates your “fight

or flight” response (that sharp, alert feeling). But when you control your breathing and stay calm, it may help

your body get better at handling stress over time.

Many people report: better mood, more energy, feeling mentally stronger, improved focus. That mental boost is a big reason people keep doing it.

When Cold Plunges Aren’t a Good Idea

Cold plunges are not for everyone. If you have heart problems, high blood pressure, or circulation issues, it’s

important to speak to a healthcare professional first. The sudden cold can cause a big spike in heart rate

and blood pressure.

Cold isn’t always the best solution for ongoing tight muscles or long-term pain. In many cases, gentle movement, heat, and strength exercises work better. If you are unsure about the best recovery method for you, ask your Osteopath at your next visit,

So... Should You Do It?

Cold plunges can help with short-term muscle soreness and can give you a mental boost. But they aren’t

magic. They’re just one tool. Good sleep, proper nutrition, strength training, bodywork, and smart recovery habits matter far more in the long run.

If you enjoy cold ocean swims or ice baths and they make you feel good, great. Just use them wisely, pay

attention to your goals, and remember they’re a support tool, not a cure-all. Living by the ocean gives you

access to a powerful natural resource. Used safely and intentionally, cold water can be part of a healthy

routine, but it doesn’t replace the basics.

References

1. Bleakley, C. M., & Davison, G. W. (2010). What is the biochemical and physiological rationale for

using cold-water immersion in sports recovery? A systematic review. British Journal of Sports

Medicine, 44(3), 179–187. https://doi.org/10.1136/bjsm.2009.065565

2. Castellani, J. W., & Young, A. J. (2016). Human physiological responses to cold exposure.

Comprehensive Physiology, 6(1), 443–469.

3. Roberts, L. A., et al. (2015). Post-exercise cold water immersion attenuates acute anabolic signalling

and long-term adaptations in muscle to strength training. Journal of Physiology, 593(18), 4285–

4301.

4. Rutkowska, M., et al. (2024). The benefits of ice baths on delayed onset muscle soreness after high

intensity training. Journal of Education, Health and Sport, 68. https://doi.org/10.12775/

JEHS.2024.68.49169