For years, cold-water immersion (CWI) has been a staple in the recovery routines of elite athletes, often praised for its potential to reduce muscle soreness, accelerate healing, and improve performance. But the conversation has been dominated by male-centric research. Until now.
A new randomized controlled trial—finally focused on women—adds valuable insight to the debate. It brings clarity to questions I hear all the time: Should women use cold therapy for recovery? Does it impair adaptation? And is it metabolically beneficial—or counterproductive?
Let’s break down what the study found, what it means from a metabolic science perspective, and how women can use cold exposure with intention—not imitation.
The Study: Cold Exposure After Muscle Damage in Women
Conducted in 2024, this trial evaluated the effects of five consecutive days of cold-water immersion (14°C for 15 minutes) following exercise-induced muscle damage in the hamstrings.
What They Measured:
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Muscle strength recovery
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Subjective muscle soreness
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Biomarkers of muscle damage
Why It Matters:
Most recovery studies have relied on male subjects, despite well-known differences in thermoregulation, hormone levels, and stress responses between men and women. This study aimed to fill that gap.
Key Findings
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Recovery Timeline: Women in the CWI group showed faster reductions in soreness compared to control—but no statistically significant difference in strength recovery.
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Muscle Damage Markers: Biomarkers like creatine kinase (CK) were slightly lower in the CWI group, suggesting less muscle damage, but the difference diminished by Day 5.
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Adaptation vs. Relief: The study confirmed a central paradox: cold immersion reduces inflammation, which feels good short-term, but it may blunt adaptation signals necessary for strength and hypertrophy.
From a scientific lens, this isn’t a contradiction—it’s context. If your goal is to recover fast between competitions or training blocks, CWI is useful. If your goal is muscle adaptation, you may want to limit CWI immediately post-training.
Women, Hormones, and Cold: What We Know
As a metabolism scientist, I think it’s critical to recognize that female physiology is more complex and dynamic—particularly around temperature regulation and stress responses.
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Estrogen affects vasodilation, which can influence cold tolerance.
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Core body temperature rises during the luteal phase, changing thermal perception.
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Women may experience higher cortisol spikes from aggressive cold exposure, especially if under-recovered.
What does that mean practically? While cold exposure has many benefits, women often need individualized protocols to avoid overreaching the nervous system.
Metabolic Insights: Brown Fat, Hormesis, and Recovery
Cold exposure stimulates brown adipose tissue (BAT), enhances mitochondrial efficiency, and improves insulin sensitivity. For women with metabolic inflexibility, fatigue, or elevated inflammation, cold can be a tool for metabolic resilience.
But like fasting or heat therapy, it’s a hormetic stressor—it works because it’s stressful. That’s why dosing matters.
Cold Done Right (for Women):
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Avoid intense plunges post-strength training if muscle growth is a goal.
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Opt for short, controlled doses: 2–5 minutes, especially during high-stress phases.
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Use cold as a morning or non-training day intervention for recovery and mood.
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Always track subjective energy, sleep, and stress—your nervous system will guide you.
So, Should Women Use CWI?
Yes—but not without nuance. This new study shows that:
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CWI can help reduce soreness and markers of damage.
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It does not significantly impair recovery—but may blunt adaptation if overused.
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Women benefit most when cold is used intentionally, not reflexively.
In high-performance environments, we don’t just ask what works—we ask what works best for this individual, at this time, for this goal.
That’s the approach I take when designing protocols for female athletes and high performers.
My Perspective as a Scientist
We’re still early in understanding how women uniquely respond to cold exposure. This study is a crucial step—but it’s just the beginning.
What we do know is this: the future of recovery is personalized. Women should not be following cold routines designed for men and expecting the same results.
Used well, cold exposure builds resilience, supports metabolic flexibility, and enhances recovery. But it’s the protocol—not the tool—that determines the outcome.
Want the Full Protocol?
If you're looking to apply contrast therapy effectively, not randomly—my Thermalist® Method at Home Course walks you through the science and strategy of cold + heat exposure, breathing, and recovery rhythms.
And for professionals ready to lead with evidence-based recovery:
Thermalist® Method Instructor Certification – October 24–26
Join our upcoming cohort and get certified to guide clients using the first science-based contrast therapy framework.
This is what it looks like when science meets strategy: Clear, actionable and healthy for the clients.
— Dr. Susanna Søberg
PhD, Metabolism Researcher
Founder, Soeberg Institute
Learn more about Thermalist Education
