Science behind the cold pool (cold water dimmersion): advantages and disadvantages in sport and their importance for regeneration

I. The importance of regeneration in sport:

The loads to which athletes are exposed require effective regeneration to restore the physiological balance. Regeneration not only allows the recovery of muscle fatigue, but also plays a crucial role in preventing overtraining and injuries. Various regeneration measures are available, including the cold water dimmer, which is the focus of this contribution.

II. Cold Water Difference: A Scientific Analysis

1.Positive effects of cold water dimmering:

• Reduction of muscle inflammation: Studies such as those of Bleakley et al. (2014) have shown that cold water dimmering can cause a significant reduction of muscle inflammation after intensive training.
• Enhance muscle recovery: Peiffer et al. (2009) have found that cold water dimmersion can accelerate muscle recovery by promoting blood flow and oxygen transport in the muscles.

2. Possible disadvantages of cold water dimmering:

• Reduced adaptation to training: Some studies (Costello et al., 2012) indicate that excessive use of cold water dimmering can affect the long-term adjustments to training.

III. The general importance of regeneration in sport:

Regeneration is not only limited to immediate recovery after training, but also affects long-term performance and injury prevention. In addition to the cold water immersion, there are various other regeneration measures that athletes can consider.

IV. Other regeneration measures at a glance:

1. Active recreation: Easy training or active recovery, such as loose running or cycling, can promote blood circulation and accelerate the removal of metabolic degradation products.
2. Massages: Massages can increase muscle circulation, dissolve muscle tension and improve flexibility.
3. Sleep and nutrition: Sufficient sleep and balanced diet are essential for regeneration and muscle building.

V. Application protocols of cold water dimmering:

The effective application of the cold water dimmer requires a structured protocol that is adapted to the individual needs and the training level of the athlete. Various factors such as water temperature, duration and timing influence the effectiveness of cold water dimmering. A common application protocol could include, for example, the following:

1. After intensive training or competition: The immediate application of cold water dimmer after intensive training or competition can help reduce muscle inflammation and accelerate recovery. A period of 10 to 15 minutes in cold water with a temperature between 10 and 15 degrees Celsius is often recommended.
2. Repeated application: Athletes can integrate the cold water immersion several times a week into their training routine, especially during phases with increased training stress. It should be ensured that the application does not become excessive in order to avoid possible negative effects.
3. Contrast baths: An alternative strategy is the use of contrast baths where the athlete changes between cold and warm water. This change between the temperatures can promote blood circulation and enhance the effect of cold water dimmering.
4. Preventive measures: The preventive application of the cold water dimmer before an intensive training unit or a competition can help to minimize muscular damage and maintain performance. A shorter duration of about 5 to 10 minutes is sufficient.

It is important to stress that individual differences should be taken into account, and the application protocol should be developed in consultation with trainers and professionals. A controlled and adapted application of the cold water dimmer can make a significant contribution to the optimization of the regeneration and performance in sport.

Conclusion

The cold water dimmer is an effective regeneration measure in sport, supported by numerous scientific studies. However, athletes should consider the application carefully to avoid potential negative effects. Overall, this article underlines the general importance of regeneration in sport and gives an overview of various regeneration strategies that athletes can integrate into their training routine.

You want to improve the training of your team?

Here you come to our free software for advanced trainers: https://tms.sportsense.at/

With this software you can collect and evaluate data from your players and plan your training professionally.

Sources of literature:

1. Bleakley, C., McDonough, S., & Gardner, E. (2014). Cold-water immersion (cryotherapy) for preventing and treating muscle soreness after exercise. The Cochrane Database of Systematic Reviews, 2014(9), CD008262.
2. Peiffer, J. J., Abbiss, C. R., Watson, G., Nosaka, K., & Laursen, P. B. (2009). Effect of cold water always aftersion exercise in the heat on muscle, body temperatures, and vessel diameter. Journal of Science and Medicine in Sport, 12(1), 91–96.
3. Costello, J. T., Baker, P. R., Minett, G. M., Bieuzen, F., Stewart, I. B., & Bleakley, C. (2012). Whole-body cryotherapy (extreme cold air exposure) for preventing and treating muscle soreness after exercise in adults. The Cochrane Database of Systematic Reviews, 2015(9), CD010789.