Effect of Cold Wraps on Muscle Recovery after Exercise Induced Muscle Soreness

Abstract

Aims: Numerous studies have been conducted on the effects of cold on muscle soreness; however, few agree on the measureable benefits of cold after exercise.  Different studies apply different temperatures to the skin, for different lengths of time, and then differ greatly in how the effects of cold are evaluated.  The purpose of this study was to assess the effect of a standardized cold wrap (0ºC) applied immediately or 24 hours after exercise.  The effect of cold applied over muscle was evaluated with both subjective and objective measures. Study Design: longitudinal study Place and Duration of Study:    Physical Fitness Laboratory, Department of Physical Therapy, School of Allied Health Professions, Loma Linda University (LLU), California, U.S.A. between March 2013 and May 2013. Methodology: Three groups of 20 subjects with an age range, 20-40 years conducted leg squats in three 5 minute rounds to cause delayed onset muscle soreness; 3 minutes of rest separated the rounds.  One group had cold wraps applied immediately and a second group had cold wraps applied 24 hours after exercise. A third group was the control group. The effect of cold was measured by a visual analogue pain scale, muscle strength of the quadriceps muscles, knee range of motion, stiffness of the quadriceps, Algometer to measure quadriceps soreness, and electrical resistance of the leg. Result: One of the most significant outcomes was a reduction in soreness in the group that had cold wraps applied immediately after exercise (p <0.01). Cold immediate helped reduce damage to the quadriceps after heavy exercise. Cold was not just cool water, but cold wrap, a form of cooling capable in a short time of reducing deep tissue temperatures. Conclusion: These data support using cold immediately after exercise to reduce muscle damage but not hours or days after exercise.