Key Takeaway
Heat and cold therapies significantly reduce DOMS pain across 32 RCTs, with contrast water therapy among the effective modalities.
Summary
This systematic review and meta-analysis pooled data from 32 randomized controlled trials to evaluate the effectiveness of heat and cold therapy for delayed onset muscle soreness (DOMS). The analysis included various thermal modalities including cold water immersion, hot water immersion, contrast water therapy, and cryotherapy.
The results demonstrated that both heat and cold therapies significantly reduced DOMS-related pain compared to passive recovery. Contrast water therapy, which alternates between hot and cold immersion, was among the effective modalities identified. The meta-analysis found meaningful pain reduction at multiple time points post-exercise.
The large number of included RCTs strengthens the evidence base considerably. The authors concluded that thermal therapies represent a practical, accessible recovery strategy for managing exercise-induced muscle soreness, with the choice of specific modality depending on individual preference and available resources.