Cold Plunge

Last updated: July 16, 2026

What is a cold plunge?

A cold plunge is a form of cold water immersion, a recovery method where an athlete sits in cold water up to the neck for a few minutes. The water sits in a controlled range, typically 50°F to 59°F, and a session runs anywhere from about 5 to 15 minutes, depending on the fighter’s tolerance.

For MMA fighters, the appeal is practical. A hard sparring round or a grappling session leaves muscles sore and swollen. Sitting in cold water afterward is one way to take the edge off that soreness and get the body ready for the next session sooner.

The term shows up constantly in fighter interviews and recovery talk. UFC welterweight Gilbert Burns, for example, has a cold plunge built into his home recovery setup alongside a sauna and hyperbaric chamber. When a commentator or coach mentions a fighter’s cold plunge, they almost always mean this post-training recovery tool rather than a quick cold shower.

How a cold plunge supports recovery

The effect starts with vasoconstriction, the narrowing of blood vessels. Cold water causes the vessels near the skin and in the limbs to tighten, which pulls blood toward the core and reduces blood flow to fatigued muscles. That drop in flow is what lowers swelling and inflammation after a session.

Once the fighter warms back up, the vessels open again and fresh blood floods back into the muscles. This rush is thought to help clear waste products like lactic acid and deliver oxygen and nutrients that support repair.

The research backs the soreness angle more than anything else. A BarBend review of cold water immersion studies notes that cold immersion lowers neopterin, a marker of inflammation, and can reduce cortisol, a stress hormone, in athletes’ saliva. Studies on simulated MMA competition have found cold water immersion useful for combat athletes who have to perform again within hours or on back-to-back days.

There is a catch worth knowing. A 2015 study by Roberts and colleagues in the Journal of Physiology found that cold water immersion right after strength training blunted long-term muscle and strength gains compared with active recovery. That is why some fighters keep the plunge away from their heavy lifting days, or use it mainly when fast turnaround matters more than building size.

Cold plunge vs ice bath

People use these two terms interchangeably, but they are not quite the same. Both are cold water immersion. The difference is the equipment and how the temperature is managed.

Feature	Cold plunge	Ice bath
Setup	Purpose-built tub with a chiller	Any tub or container filled with ice and water
Temperature	Held steady, usually 50-59°F (10-15°C)	Colder and drifts as ice melts, often 40-55°F
Consistency	Precise and repeatable	Varies from session to session
Typical use	Regular, daily recovery	Occasional, or when a tub is not available

A cold plunge is essentially the controlled version of an ice bath. The physiological effect is the same either way, because it comes from the water temperature and the time spent in it. The container does not matter.

How cold plunges fit into MMA recovery

Cold plunges rarely stand alone in a fight camp. Most fighters fold them into a wider recovery routine built on sleep and solid nutrition, with physical therapy and heat work layered on top.

One common pairing is contrast therapy, alternating between a hot sauna and a cold plunge. The heat opens the blood vessels, and the cold closes them, and switching between the two is meant to pump blood through tired muscles. Gilbert Burns and many of his training partners use sauna and cold work together for exactly this reason.

Timing is the other piece. For soreness and quick turnaround between sessions, fighters often plunge soon after training. When building strength is the priority, the research on muscle adaptation is why some coaches push the cold session to later in the day or a rest day. The cold itself does not change; when it is used does.

Frequently Asked Questions

How cold is a cold plunge?

Most cold plunges sit between 50°F and 59°F (10-15°C). Some fighters go colder, but that range is common for recovery without harsh discomfort.

How long do fighters stay in?

Sessions usually last about 5 to 15 minutes. Tolerance varies, and longer is not automatically better.

Is a cold plunge the same as cryotherapy?

No. Cryotherapy uses a chamber of air far below freezing for a couple of minutes, while a cold plunge uses cold water. Both aim to reduce inflammation, but the method and feel differ.

Does a cold plunge help mental toughness?

Many fighters say sitting through the cold trains them to stay calm under discomfort. This is anecdotal, but the mental angle is a common reason fighters stick with it.

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Sources

1. BarBend. “Everything You Need to Know About the Cold Plunge.” Accessed July 2026.
   https://barbend.com/cold-plunge/
2. Roberts, L.A., et al. “Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training.” Journal of Physiology, 2015.
   https://doi.org/10.1113/JP270570
3. Mixed Martial Arts Conditioning Association. “Cold Plunge for MMA Athletes Protocol.” Accessed July 2026.
   https://mixedmartialartsconditioningassociation.com/cold-plunge-for-mma-athletes-protocol/
4. Petrofsky, J.S., et al. “Cold vs. Heat After Exercise: Is There a Clear Winner for Muscle Soreness.” Journal of Strength and Conditioning Research, 2015.
   https://doi.org/10.1519/JSC.0000000000001127
5. SaunaFin. “Gilbert Burns’ Secret to Staying at the Top.” Accessed July 2026.
   https://www.saunafin.com/blog/the-heat-of-longevity-gilbert-burns-secret-to-staying-at-the-top-with-saunafin/
6. Garage Gym Reviews. “Cold Plunge vs Ice Bath: A CPT Compares Cold Therapy Options.” Accessed July 2026.
   https://www.garagegymreviews.com/cold-plunge-vs-ice-bath

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