Recovery

Cold PlungeEvidence & Dosage

3-15 min in <15°C — Anti-Inflammatorisch, aber kann Hypertrophie reduzieren.

Studies last updated May 18, 2026

Cold Plunge in the context of Recovery

This topic is part of our "Recovery" world. There you'll find methodology, evidence and the highest-impact levers — plus the order in which they sensibly build on each other.

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More topics in Recovery

Active Recovery

Low-intensity, lactate clearance, and training periodization.

Acute vs Chronic Inflammation

Heilungsprozess vs. Krankheitstreiber — wann Entzündung gut/schlecht ist.

Compression Recovery

Compression garments, lymphatic drainage, and recovery studies.

Contrast Therapy

Wechsel zwischen Hitze und Kälte — gefäßaktivierend.

CRP

C-Reactive Protein, hs-CRP als Entzündungsmarker, Trainings-Einfluss.

Cryotherapy

Whole-body Cryo, pain reduction and inflammation modulation.

DOMS

Delayed Onset Muscle Soreness — Mechanismus, was hilft, was nicht.

Fascia Work

Foam Rolling, Lacrosse Ball — Wirknachweise und Mythen.

Floating

Sensorische Deprivation in Salzwasser — Stress-Reduktion, Mental Recovery.

Foam Rolling

Self-myofascial release, ROM, and recovery effects.

Ginger

6-Gingerol, Übelkeit, anti-entzündlich, Sportrelevanz.

Leucine

Anabole Aminosäure, mTOR-Aktivator, MPS-Schwelle.

Ligaments & Joints

Stabilität, Beweglichkeit, propriozeptives Training.

Load Management

Sport-spezifische Belastungs-Steuerung — Verletzungs-Prävention.

Magnesium (Recovery)

Muskelkontraktion, Schlaf, Krampfprävention.

Massage Therapy

Sports massage, lactate clearance, and recovery outcomes.

NSDR

Strukturierte Tiefenentspannung, Andrew-Huberman-Begriff.

Overtraining

Frühe Warnsignale, Diagnose, Erholungs-Strategien, Hormon-Marker.

PMR

Jacobson-Technik — körperliche Spannungs-Wahrnehmung und Entspannung.

Pneumatic Recovery (NormaTec)

Sequential compression and lymph flow promotion.