(English) Episode 231-Ice Blunts Gains But Heat Boosts Performance

The provided source is a narrative review exploring how thermal interventions, such as cryotherapy and heat therapy, influence skeletal muscle adaptations and recovery. While cold-water immersion is popular for reducing soreness, evidence suggests it may hinder muscle growth and strength gains by inhibiting key signaling pathways and protein synthesis. Conversely, heat treatments like saunas or hot baths show promise in preserving muscle mass during immobilization and potentially accelerating the repair of injured tissues. The authors highlight the emerging role of epigenetic mechanisms, such as DNA methylation and microRNA expression, in regulating how muscles respond to these temperature stressors. Ultimately, the review emphasizes that thermal strategies must be carefully matched to specific training goals to avoid interfering with long-term physiological progress.(Normand-Gravier T, Solsona R, Dablainville V, Racinais S, Borrani F, Bernardi H, et al. Effects of thermal interventions on skeletal muscle adaptations and regeneration: perspectives on epigenetics: a narrative review. Eur J Appl Physiol [Internet]. 2025;125(2):277–301. Available from: http://dx.doi.org/10.1007/s00421-024-05642-9)