Authors: Therabody Scientists: Tim Roberts, MSc; Rachelle Reed, PhD, MS, ACSM-EP; Kyle Silvey, PhD, CSCS; Michelle Darian, MS, MPH, RD, LDN 

Cold plunging after a workout or reaching for your massage gun (which conveniently fits in your gym bag) are common post-workout recovery strategies. But do they actually work?  

A novel study, conducted by researchers out of the University of Trieste in Italy looked at how these two recovery methods — cold water immersion (CWI) and percussive massage therapy (PMT), delivered by a Theragun ® massage gun — stack up against each other and passive recovery following a fatiguing workout. [1] 

Overall, both CWI and PMT significantly relieved perceptions of muscle soreness, but only PMT increased isometric strength after fatigue. Let’s take a deeper dive into the study to understand how these findings can be used to aid your own recovery.  

About The Study 

The goal of this study was to see how three different recovery methods, CWI, PMT, and passive recovery impact neuromuscular measures. Isometric knee extension (IKE) and flexion (IKF) and tensiomyography (TMG) were assessed. Muscle soreness and fatigue were scored from 0 to 10. 

These assessments show how well the nervous system and muscles work together. When they’re well-synced, performance, fatigue, and recovery are typically better. [2] 

Researchers recruited 16 male soccer players aged 20-27 to participate in a 3-week trial. The study had a randomized crossover design, meaning each participant completed each of the three interventions in a randomly assigned order. Each week, participants underwent a fatiguing workout and immediately completed one recovery method. Neuromuscular assessments were taken right after the recovery method and then again 24 hours later.  

At the end of three weeks, every participant had completed each form of recovery: 

Both Cold Water Immersion and Percussive Massage Therapy Improve Muscle Soreness 

Results showed that the two active recovery methods (CWI and PMT) significantly improved perceived muscle soreness. These recovery tactics are well-studied for their ability to reduce soreness.  

What does this mean for you? Whether you’re an elite athlete, a fitness enthusiast, or someone who exercises recreationally, CWI and PMT can help mitigate soreness from a tough workout. Massage guns may be more accessible (and enjoyable) to use. If you opt for CWI, remember you don’t have to go freezing cold — you should safely build up your tolerance to colder temperatures and longer durations over time.  

Only Theragun Percussive Massage Therapy Increased Muscular Strength 

Isometric muscular strength of the quadriceps, measured by a knee extension test, improved following PMT use. The Theragun delivered this benefit — right away and 24 hours later. In contrast, CWI showed no change in isometric strength.  

What does this mean for you? If you exercise or train multiple times a day, PMT can immediately affect your isometric strength. This type of strength occurs when you apply voluntary force to a muscle and hold it still. For athletes, this therapy can be used to boost strength immediately following your workout and over a 24-hour period. This is especially important for those looking to enhance training effectiveness or improve performance during competitions. 

Cold Water Immersion’s Impact on Muscle Stiffness Remains Unclear (And May Be Unfavorable) 

Researchers also investigated the impact of these recovery tactics on muscle stiffness. They did this with an assessment called tensiomyography, which measures muscle contraction. A shorter contraction time is more favorable. Longer contraction times can indicate that the muscles are taking more time to respond and generate force, indicating reduced neuromuscular efficiency or fatigue.  

When participants engaged in CWI after their workouts, researchers found a significant increase in contraction time. The effects were temporary and diminished by the 24-hour mark. Previous studies indicate this treatment may increase muscle stiffness in the moment (due to muscle displacement). [5] 

PMT did not have a significant impact on muscle contraction in this study.  

What does this mean for you? Decreased muscle temperature is linked to increased muscle stiffness, so if you consistently deal with stiff muscles, regular CWI likely won’t be the best treatment for you. [5] 

Massage guns help support myofascial release (which is good for stiffness). A systematic review of massage guns (including 13 studies) found that even one treatment can improve flexibility — a good indicator that muscle stiffness has decreased. [6] 

Keep This in Mind 

Although this study’s findings are exciting, it’s important to note that the results are likely only generalizable to well-trained male athletes. Future studies that include additional groups like women, older adults, and generally active individuals may provide more context into the effectiveness of these therapies. 

Key Takeaways  

References