Silntrunin
VET
- Joined
- Mar 21, 2023
- Messages
- 263
So recently started cold plunging for the anti inflammatory effects it's suppose to have. Not gonna lie I hate it! Always been a heat guy myself but I've been looking into alternative more natural ways to help with pain. Trying to eliminate the Norcos totally.
Having said that, a week into it and I can actually say I feel the difference. I'm not as stiff as usual. Still some pain but it's barely been a week so I'll give it some time.
Not sure if anyone else is cold plunging but a few things I found out while researching the subject is timing makes a difference.
Immediately plunging into cold water right after resistance training can blunt some of the very signals that drive muscle growth so I wouldn't cold plunge right after training if your goal is hypertrophy.
Multiple studies have shown that cold‑water immersion immediately after a resistance workout suppresses activation of key growth pathways. For example, Roberts et al. (2015) found that post‑exercise CWI reduced satellite‑cell activity and mTOR‑related kinase phosphorylation—both vital for muscle protein synthesis—ultimately leading to smaller long‑term gains in muscle strength and hypertrophy.
Piñero et al.’s 2024 meta‑analysis confirms that doing CWI immediately after training “may modestly attenuate gains in muscle hypertrophy,” but delaying the plunge by several hours appears to mitigate that blunting effect.
If your goal is muscle growth, avoid cold plunging for at least 3–6 hours post‑workout—or reserve CWI for non‑training days.
For recovery of soreness and inflammation, use CWI on rest days or well after your anabolic window has closed to still reap anti‑inflammatory benefits without compromising adaption.
Interested if anyone else is trying cold plunging or any other alternative methods for pain and inflammation. I know this forum is full of all the old timers (myself included) just figured if it helped me it might help someone else.
Having said that, a week into it and I can actually say I feel the difference. I'm not as stiff as usual. Still some pain but it's barely been a week so I'll give it some time.
Not sure if anyone else is cold plunging but a few things I found out while researching the subject is timing makes a difference.
Immediately plunging into cold water right after resistance training can blunt some of the very signals that drive muscle growth so I wouldn't cold plunge right after training if your goal is hypertrophy.
Multiple studies have shown that cold‑water immersion immediately after a resistance workout suppresses activation of key growth pathways. For example, Roberts et al. (2015) found that post‑exercise CWI reduced satellite‑cell activity and mTOR‑related kinase phosphorylation—both vital for muscle protein synthesis—ultimately leading to smaller long‑term gains in muscle strength and hypertrophy.
Piñero et al.’s 2024 meta‑analysis confirms that doing CWI immediately after training “may modestly attenuate gains in muscle hypertrophy,” but delaying the plunge by several hours appears to mitigate that blunting effect.
If your goal is muscle growth, avoid cold plunging for at least 3–6 hours post‑workout—or reserve CWI for non‑training days.
For recovery of soreness and inflammation, use CWI on rest days or well after your anabolic window has closed to still reap anti‑inflammatory benefits without compromising adaption.
Interested if anyone else is trying cold plunging or any other alternative methods for pain and inflammation. I know this forum is full of all the old timers (myself included) just figured if it helped me it might help someone else.
