Cold Can Help—But Only If You Use It Right

Cold plunges are everywhere right now. From NHL locker rooms to your teammate’s garage, every influencer, everyone’s talking about cold exposure.

But here’s the truth:

Cold plunges aren’t magic.

And if you use them at the wrong time, they can actually hurt your progress.

Let’s break down what the science actually says, so you can use cold strategically to recover smarter, not slower.

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What Cold Exposure Actually Does

Cold plunges, cold tubs, and cold showers work by lowering body temperature, reducing blood flow to tissues, and decreasing inflammatory signaling.¹

This can lead to:

• Short-term reduction in soreness

• Decreased swelling and perceived fatigue

• Improved mental resilience (dopamine, norepinephrine release)²

But there’s a trade-off. Cold exposure also reduces the inflammatory and hormonal signals that trigger muscle growth and adaptation.

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The Science: Recovery vs. Hypertrophy

A 2015 study by Roberts et al. showed that cold water immersion after strength training blunted muscle hypertrophy and strength gains compared to active recovery.³

Other research confirms that while cold therapy may accelerate short-term recovery, it dampens the long-term training response, especially when used after strength or hypertrophy-focused workouts.⁴

Translation:

Cold plunges are great for bouncing back after a game or when your legs feel cooked—but not immediately after strength training or skill-focused sessions.

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When Cold Exposure Makes Sense

Post-Game or Heavy Conditioning Days

When you’ve accumulated a lot of fatigue or inflammation, cold plunges can help you bounce back quicker and feel fresh the next day. Primarily if you a competition the next day.

During Tournament Weekends or Dense Schedules

If you’re playing multiple games in a short period, cold exposure may support short-term performance by lowering soreness and improving perceived readiness.

Mental Reset

Cold builds grit. Brief, controlled exposure can train mental toughness and stress tolerance by activating the sympathetic nervous system.⁵

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When to Avoid Cold

Immediately After Lifting

Avoid cold plunges for at least 4–6 hours post-resistance training if your goal is hypertrophy or long-term strength gains.

After Skill Sessions

Motor learning benefits from elevated neural drive and blood flow. Cooling that system prematurely may reduce retention and adaptation.

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Best Practices for Cold Exposure

• Duration: 2–10 minutes

• Temperature: 50–59°F (10–15°C)

• Timing: At least 4–6 hours after lifting or skill work

• Frequency: 2–3x per week for recovery or daily for mental training (at shorter durations)

• Breathing: Stay calm—nose breathing and control is key to adaptation

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Be smart, don’t listen to Ashton Hall.

Cold is good but only at the correct time.

Dr. Jamie

Ghost Rehab and Performance | Elite Goalie Method

References

1. Ihsan M, Watson G, Abbiss CR. What are the physiological mechanisms for post-exercise cold water immersion in the recovery from prolonged endurance and intermittent exercise? Sports Med. 2016;46(8):1095–1109.

2. Huberman A. Controlling the Mind: Dopamine, Motivation, and Cold Exposure. Huberman Lab Podcast. Stanford University. 2021.

3. Roberts LA, et al. Post-exercise cold water immersion attenuates acute anabolic signaling and long-term adaptations in muscle to strength training. J Physiol. 2015;593(18):4285–4301.

4. Yamane M, et al. Postexercise leg and forearm immersion in warm water improves performance during subsequent exercise sessions. J Strength Cond Res. 2006;20(3):529–533.

5. Haghayegh S, et al. The effects of cold exposure on autonomic and endocrine markers of stress: A systematic review. J Therm Biol. 2022;108:103286.