Hydrotherapy for Athletes: Recovery Protocols That Actually Work
Key Takeaways Cold water immersion (CWI) at 11-15 degrees Celsius for 11-15 minutes is the evidence-backed sweet spot for reducing muscle soreness after training, outperforming passive recovery, active recovery, and warm water immersion [1]. Contrast water therapy (CWT) — alternating hot and cold immersion — significantly reduces delayed-onset muscle soreness at every follow-up time point…