Date of Award
Spring 5-7-2026
Document Type
Project Abstract (696 or 796 registration)
Degree Name
Master of Science in Athletic Training
Department
Graduate Studies
Committee Chair
Dawn Hammerschmidt
Abstract
Cold-water immersion (CWI) is widely used in athletic and rehabilitative settings to enhance post‑exercise recovery, yet optimal treatment parameters remain inconsistent across clinical practice. Physically active individuals frequently seek recovery strategies that improve muscle function and sleep quality, creating a need to evaluate the evidence supporting specific CWI protocols. Focused Clinical Question: The purpose of this critically appraised topic (CAT) was to determine which temperature and duration parameters of CWI most effectively improve muscle recovery and sleep in physically active populations. A focused clinical question was developed using the PICO framework. Search Strategies: Systematic reviews and meta-analyses were identified through searches of major databases and relevant journals, with inclusion criteria emphasizing peer‑reviewed evidence reporting specific CWI parameters and outcomes related to muscle recovery or sleep. Studies lacking defined temperature or duration protocols, non‑athletic populations, or non‑peer‑reviewed sources were excluded. Search terms included combinations of cold‑water immersion, recovery and athletes, sleep, and physically activity. Results and Summary of Search: Qualitative and quantitative findings demonstrated that CWI has a positive effect on muscle recovery and sleep outcomes. The most effective protocols consistently involved immersion for 5–15 minutes in water between 44°F–59°F (7°C–15°C). These parameters were associated with reduced muscle soreness, improved restoration of muscle function, and enhanced sleep quality. Strengths of the evidence included pooled data from multiple controlled trials and relevance to physically active populations. Limitations included variability in CWI protocols, heterogeneity in exercise types, and reliance on subjective outcome measures in some studies. Clinical Bottom Line: CWI performed for 5–15 minutes at 44°F–59°F provides meaningful benefits for muscle recovery and sleep in physically active individuals. The strength of this recommendation is moderate, supported by
consistent findings across systematic reviews but limited by protocol variability. Implications: Clinicians should consider integrating CWI within comprehensive recovery programs, tailoring parameters to patient tolerance, contraindications, and sport‑specific demands. Word Count: 316
Recommended Citation
James, Landyn L.; Albrecht, Jay; and Hammerschmidt, Dawn, "What are the Specific Parameters of Cold-Water Immersion on its Positive Effects on Recovery and Sleep in the Physically Active Population?" (2026). Dissertations, Theses, and Projects. 1151.
https://red.mnstate.edu/thesis/1151