Key Takeaway
Network meta-analysis of 55 RCTs found 10-15 min at 11-15°C optimal for reducing muscle soreness and damage markers.
Summary
This comprehensive 2025 network meta-analysis evaluated different cold water immersion protocols for recovery from exercise-induced muscle damage across 55 randomized controlled trials.
Key finding: Medium duration (10-15 min) at medium temperature (11-15°C) provides the best balance of effectiveness and comfort.