The Effect of Hot Water Immersion on Exercise-Induced Muscle Soreness in Recreationally Active Females

Tan, Jia Xuan (2026) The Effect of Hot Water Immersion on Exercise-Induced Muscle Soreness in Recreationally Active Females. Final Year Project (Bachelor), Tunku Abdul Rahman University of Management and Technology.

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Abstract

Hot water immersion (HWI) has been widely investigated as a post-exercise recovery strategy due to its proposed benefits including the reduction of muscle soreness following exercise-induced muscle damage (EIMD) through vasodilation and improved muscle blood flow. However, evidence regarding its effectiveness remains inconsistent, particularly in female populations. Therefore, the purpose of this study was to examine the effects of HWI compared with passive recovery (PAS) on functional, physiological, and perceptual variables following EIMD in recreationally active females over a 72-hour recovery period. Thirteen recreationally active females (age = 22.2 ± 1.7 years; physical activity level = 214.6 ± 67.8 min·week⁻¹) were randomly assigned into either the PAS (n = 7) or the HWI group (n = 6). All participants completed an EIMD protocol consisting of five sets of 20 maximal drop jumps from a 30 cm platform. Outcome measures included maximal voluntary isometric contraction (MVIC), isokinetic strength, plasma creatine kinase (CK) level, mid-thigh circumference, and perceived muscle soreness. Following the post-EIMD assessment, the HWI group underwent immersion in water maintained at 38–40°C for 20 minutes, whereas the PAS group remained seated at room temperature for an equivalent duration. Subsequent assessments were conducted at 24 h, 48 h, and 72 h post-EIMD. The findings demonstrated significant time effects following EIMD in both groups, including reductions in muscle strength, elevations in plasma CK levels, and increases in perceived muscle soreness. However, no significant differences were observed between HWI and PAS across the recovery period for isokinetic strength, MVIC, mid-thigh circumference, plasma CK levels, and perceived muscle soreness. Nevertheless, the HWI group demonstrated trends toward lower plasma CK levels and better maintenance of lower limb muscle strength during recovery. In conclusion, a single bout of HWI demonstrated limited effectiveness in significantly enhancing recovery outcomes following EIMD in recreationally active females. Future research should examine the effects of repeated HWI applications and include physiological measures such as core temperature to better determine the effectiveness of HWI as a recovery strategy in female populations.