不同水療溫度對運動後恢復的效益

The effect of varying hydrotherapy temperatures on postexercise recovery

緒論：進行高強度、離心性或不熟悉的運動常會引起一系列急性生理反應，包括疲勞累積、肌肉損傷（如exercise-induced muscle damage，EIMD）、發炎反應及神經肌肉功能下降，並可能造成延遲性肌肉痠痛（delayed onset muscle soreness，DOMS），若未適當恢復，可能影響後續運動表現與訓練適應。為維持運動表現並降低過度訓練風險，採取有效的恢復策略尤為關鍵。因此，本研究旨在探討不同水溫之水療介入對不同恢復指標之影響。方法：本研究搜尋PubMed及Google Scholar等資料庫搜尋1996年至2025年間相關英文研究，最終納入關於水療在運動後恢復的40篇原創性及5篇回顧性文章。結果：整體結果顯示，熱水浸泡（hot water immersion，HWI）、冷水浸泡（cold water immersion，CWI）與交替水療（contrast water therapy，CWT）皆具恢復潛力。其中，CWI與CWT為實務中應用最廣泛之模式，普遍能減緩DOMS、降低肌肉損傷與發炎指標，並促進神經肌肉功能恢復；HWI則有助於血液循環與主觀恢復感的提升。結論：水療在運動後恢復中展現出潛在的生理與心理效益，特別是在緩解DOMS與加速功能恢復方面具有應用價值。惟不同水療方式在恢復成效上仍受水溫、介入時間、運動形式與個體特性影響，導致研究結果呈現不一致性。因此，水療介入應依實際需求彈性調整，並可搭配其他恢復策略，以提升運動後恢復效率與訓練適應成效。

Introduction: Engaging in high-intensity, eccentric, or unaccustomed exercise often induces a series of acute physiological responses, including fatigue accumulation, muscle damage (e.g., exercise-induced muscle damage, EIMD), inflammatory reactions, and neuromuscular dysfunction. These effects may lead to delayed onset muscle soreness (DOMS), and inadequate recovery can further impair subsequent exercise performance and training adaptations. To maintain performance and reduce the risk of overtraining, adopting effective recovery strategies is therefore crucial. This review aimed to examine the effects of hydrotherapy interventions at different water temperatures on various recovery indicators. Methods: Major electronic databases in English were searched from January 1996 to August 2025. Forty-five studies were included for reporting the association between hydrotherapy and post-exercise recovery. Results: Overall, hot water immersion (HWI), cold water immersion (CWI), and contrast water therapy (CWT) all demonstrated recovery potential. Among these, CWI and CWT are the most commonly applied methods in practice, generally effective in alleviating DOMS, reducing muscle damage and inflammatory markers, and promoting neuromuscular recovery. HWI appears to facilitate blood circulation and improve subjective feelings of recovery. Conclusion: Hydrotherapy exhibits potential physiological and psychological benefits in post-exercise recovery, particularly in mitigating DOMS and accelerating functional restoration. However, the effectiveness of hydrotherapy varies with factors such as water temperature, intervention duration, exercise type, and individual characteristics, leading to inconsistencies across studies. Therefore, hydrotherapy should be flexibly tailored to practical needs and may be combined with other recovery strategies to enhance post-exercise recovery efficiency and training adaptation.