Comparing the Effectiveness of Dynamic Stretching Vs Cold Water Immersion on Muscle Performance and Recovery in Recreational Runners: A Comparative Study

Objective: Post-exercise recovery is a critical component for athletes and fitness enthusiasts to maintain performance and prevent injury. Dynamic stretching and cold water immersion are two commonly used recovery techniques believed to accelerate recovery and improve subsequent performance. Dynamic stretching involves controlled movements through a full range of motion, while cold water immersion entails submerging the body or body parts in cold water. Purpose: To determine the effect of dynamic stretching on post-exercise recovery and muscle performance among recreational runners compared to cold water immersion. Materials and method: Thirty recreational runners were recruited and randomly allocated into two groups. Pre- and post-intervention measurements included lower limb muscle performance via countermovement jump test, range of motion assessments, and rated perceived exertion (RPE). The intervention consisted of 10-minute protocols performed immediately after a standardized high-intensity running protocol for 3 consecutive testing sessions. Data were collected and statistically analyzed. Results: The results revealed statistically significant differences between the two groups. Group A (DYNAMIC STRETCHING) showed significantly better muscle performance recovery (87.2% vs. 78.4% of baseline, p < 0.0001) and improved range of motion (12.3% vs. 5.6% improvement, p < 0.001) compared to Group B (COLD WATER IMMERSION) in the post-test. Additionally, Group A demonstrated lower RPE scores of 3.2 compared to Group B’s 4.1 (p < 0.0001). Conclusion: This study concluded that dynamic stretching shows significant benefits on post-exercise recovery and muscle performance among recreational runners compared to cold water immersion.