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Effects of cold water immersion on recovery from exercise
Meta-analysis of 27 trials (n=878) shows cold-water immersion significantly reduces delayed-onset muscle soreness (DOMS) after exercise.
Key Statistics
- SMD −0.58 for DOMS at 24h post-exercise
- No increased risk of adverse events reported
Practical Translation
10-15°C water, 10-15 min immersion immediately or within 1h post-exercise provides moderate analgesic effect.
Outcomes
- Delayed Onset Muscle Soreness at 24 hours-0.58SMD (Standardized Mean Difference)