Scandinavian cultures have sworn by cold water immersion for its positive impacts on health for centuries, and the scientific community is finally uncovering the physiological processes responsible (5). Whether you’re an athlete or just starting your health improvement journey, chronic inflammation can be a significant hurdle to overcome. In addition to the plethora of anecdotal evidence supporting the inflammation reduction benefits of cold plunging, more and more empirical studies are finding supporting evidence within bloodwork of cold water immersion participants (6)(7). Multiple studies indicate this may be explained by the cold temperature reducing blood flow to the muscles (vasoconstriction) having the effect of decreasing or slowing the activation of inflammatory cytokines (proteins), and increasing anti-inflammatory cytokines (3)(6). Additionally, the vasoconstriction response to cold water immersion can also have a pain-relieving effect (2)(8).

1. Hartono S, Widodo A, Wismanadi H, Hikmatyar G. The Effects of Roller Massage, Massage, and Ice Bath on Lactate Removal and Delayed Onset Muscle Soreness. Sport Mont. 2019;17(2):111-114. http://www.sportmont.ucg.ac.me/?sekcija=abstract&artid=1477

2. Moore E, Fuller JT, Buckley JD, et al. Impact of Cold-Water Immersion Compared with Passive Recovery Following a Single Bout of Strenuous Exercise on Athletic Performance in Physically Active Participants: A Systematic Review with Meta-analysis and Meta-regression. Sports Medicine. 2022;52(7). doi:https://doi.org/10.1007/s40279-022-01644-9

5. Søberg S, Löfgren J, Philipsen FE, et al. Altered brown fat thermoregulation and enhanced cold-induced thermogenesis in young, healthy, winter-swimming men. Cell Reports Medicine. 2021;2(10). doi:https://doi.org/10.1016/j.xcrm.2021.100408

6. Bresnahan R. EXERCISE & SPORT NUTRITION REVIEWS Cold Water Immersion and Anti-Inflammatory Response: A Systematic Review.; 2019. https://www.exerciseandsportnutritionlab.com/wp-content/uploads/2019/08/ESNR-1.13-2019.pdf

7. Dugue, Leppanen. Adaptation related to cytokines in man: effects of regular swimming in ice-cold water. Clinical Physiology. 2000;20(2):114-121. doi:https://doi.org/10.1046/j.1365-2281.2000.00235.x

8. Pawłowska M, Mila-Kierzenkowska C, Boraczyński T, et al. The Influence of Ambient Temperature Changes on the Indicators of Inflammation and Oxidative Damage in Blood after Submaximal Exercise. Antioxidants. 2022;11(12). doi:https://doi.org/10.3390/antiox11122445