Pereira Gabrielly Santos, Paulino Giovana Eduarda, de Almeida Thais Helena Martins Faria, Siqueira Cissa Maria Ribeiro, Torres da Silva Josie Resende, da Silva Marcelo Lourenço, Alves Ferrera Luciano Maia
Laboratory of Neuroscience, Neuromodulation and Study of Pain (LANNED), UNIFAL-MG, Alfenas, Minas Gerais, Brazil.
Neuromodulation and Pain Lab (NeuroPain), Egas Moniz Interdisciplinary Research Center (CiiEM), Almada, Portugal.
PLoS One. 2025 Aug 13;20(8):e0329892. doi: 10.1371/journal.pone.0329892. eCollection 2025.
The Murph workout, one of the most challenging CrossFit® workouts, demands endurance and high intensity. This WOD (Workout of the Day) includes a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another 1-mile run, typically performed while wearing a weighted vest. Due to its high physical demands, athletes commonly experience Delayed Onset Muscle Soreness (DOMS), characterized by increased sensitivity, fatigue, and reduced muscle function. To minimize these effects and ensure proper recovery, it is essential to adopt strategies that restore muscle function, reduce pain, and allow athletes to return to training without an elevated risk of injury. Thus, the objective of this study was to investigate the effects of massage therapy (MAS) or cold-water immersion (CWI) as a recovery intervention for DOMS in athletes following high-intensity physical activity during the CrossFit® Murph workout. For this purpose, thirty individuals with a minimum of six months of CrossFit® experience and familiarity with all exercises used in the study were recruited. Pain assessment questionnaires, including the Brief Pain Inventory (BPI) and the A-DOM questionnaire, along with a socioeconomic questionnaire, were administered before and after WOD. Additionally, pain assessments were conducted using algometry and thermographic imaging. After completing the WOD, participants were randomly assigned to one of two recovery interventions: MAS or CWI. The study results highlight the differential impacts of CWI and MAS on pain management and recovery dynamics following structured exercise. Our findings clearly demonstrate that CWI significantly reduces pain prevalence, both at rest and during exercise, as evidenced by the absence of pain reports from participants 48 hours after the intervention. While our study provides valuable insights into the effectiveness of CWI and MAS for post-exercise recovery, limitations such as the non-blinded study design and small sample size may influence the generalizability of the findings.
默夫训练是最具挑战性的CrossFit®训练项目之一，需要耐力和高强度。这项每日训练（WOD）包括1英里跑步、100次引体向上、200次俯卧撑、300次空气深蹲，以及另一次1英里跑步，通常是穿着负重背心进行。由于其对身体要求很高，运动员通常会经历延迟性肌肉酸痛（DOMS），其特征是敏感性增加、疲劳和肌肉功能下降。为了将这些影响降至最低并确保适当恢复，采用能够恢复肌肉功能、减轻疼痛并使运动员能够在不增加受伤风险的情况下恢复训练的策略至关重要。因此，本研究的目的是调查按摩疗法（MAS）或冷水浸泡（CWI）作为CrossFit®默夫训练期间高强度体育活动后运动员DOMS恢复干预措施的效果。为此，招募了30名至少有六个月CrossFit®经验且熟悉研究中使用的所有练习的个体。在每日训练前后，发放了疼痛评估问卷，包括简明疼痛量表（BPI）和A-DOM问卷，以及一份社会经济问卷。此外，还使用痛觉计和热成像进行疼痛评估。完成每日训练后，参与者被随机分配到两种恢复干预措施之一：MAS或CWI。研究结果突出了CWI和MAS对结构化运动后疼痛管理和恢复动态的不同影响。我们的研究结果清楚地表明，CWI显著降低了休息和运动时的疼痛发生率，干预后48小时参与者没有疼痛报告就证明了这一点。虽然我们的研究为CWI和MAS对运动后恢复的有效性提供了有价值的见解，但诸如非盲法研究设计和小样本量等局限性可能会影响研究结果的普遍性。
